What to eat before, during and after a workout

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Scientists have long known that what you eat before, during and after you exercise can make or break a workout and possibly affect your fitness results.

So what do nutritionists recommend to munch on? It turns out that quality carbohydrates are important pre-workout and lean proteins post-workout, experts say.

What to eat before exercise

Before you exercise, eat carbs, but not too much, said Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst.
She recommended consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates.
The Dietary Guidelines for Americans recommends that if you get 2,000 calories a day, aim to consume between 225 and 325 grams of carbohydrates, according to the Mayo Clinic.
When should you eat? About an hour to four hours before working out, Cohen said.

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