Are you ready to conquer your workout? What about your recovery? To make the most of your exercise regime, you need to eat the right foods. This means eating pre-workout foods that support long-lasting energy and hydration, and post-workout foods that support muscle recovery and replenish energy stores.
There’s no “best” food for fulfilling these needs, but sports nutrition experts agree that protein and carbohydrates are key. Protein supplies energy and helps repair and build new muscle tissue, while carbohydrates provide energy and help replenish muscle and liver glycogen  .
Eating a healthy snack 30–45 minutes before a workout will help you sustain your energy – but keep it light! A full meal is bound to cause an upset stomach or cramps.
Keep these three options on your pre-workout menu:
A pantry staple, steel cut oats provide carbohydrates and protein. In addition to being a quick and easy snack, oatmeal is relatively easy to digest and has a low-glycemic index for steady, longer lasting energy.
2. Banana and Almond Butter
A satisfying and energizing combination, a pre-workout snack of banana and almond butter supplies carbohydrates, protein, and healthy fats, as well as the electrolytes potassium and magnesium.
3. Greek Yogurt with Blueberries
Toss a handful of juicy blueberries into a ½ cup of plain Greek yogurt for a delicious balance of carbs, protein, and antioxidants. To bump up the energy value and mineral content, sprinkle on a spoonful of chia seeds!
Eating healthy foods that contain protein and complex carbohydrates soon after a workout will help your body replenish its glycogen stores and rebuild muscle tissue.
Keep these three options on your post-workout menu:
1. PGX Satisfast Organic Vegan 15 g Protein Bar*
PGX Satisfast Organic Vegan Protein Bars are a delicious ready-to-eat recovery snack that offers 15 g of organic vegan protein and 270–280 calories of gluten-free energy.*
2. Hummus with Veggie Sticks
Garbanzo beans are a quality source of protein, iron, and complex carbohydrates. Pair them with juicy vegetables, such as sweet peppers and cucumber slices for added hydration and micronutrients.
3. Salmon Fillet and Yam Wedges
Salmon will satisfy your protein needs while also supplying the omega-3 essential fatty acids DHA and EPA. Round out your meal with a side of yam wedges for complex carbohydrates.
*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.
 Moore, Daniel. “Nutrition to Support Recovery from Endurance Exercise: Optimal Carbohydrate and Protein Replacement.” Nutrition and Ergogenic Aids 14.4 (2015):294-300. Web. 4 July 2016.
 Ormsbee, Michael, Christopher Bach, & Daniel Baur. “Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance.” Nutrients 6 (2014): 1782-1808. Web. 4 July 2016.