With spring in full swing, it’s the perfect time to take workouts outdoors! Whether you’re running, cycling, or hiking, fueling your body properly is key to optimizing performance and recovery. Here’s what to eat before and after exercise for the best results:

• Pre-Workout:
  
  • Banana with peanut butter – Provides quick-digesting carbs for energy and a bit of protein for staying power.
    
  • Oatmeal with berries and a spoon of nut butter – A balanced option with carbohydrates, fiber, protein and a little healthy fat to keep you fueled for longer workouts.
    
  • Greek yogurt with honey and granola – Offers protein and a combination of simple and more complex carbohydrates for sustained energy.
    
• Post-Workout:
  
  • Chocolate milk – A perfect recovery drink with protein and carbs to replenish energy stores.
    
  • Smoothie with Greek yogurt, milk, fruit, and spinach – A refreshing way to rehydrate and refuel, as well as packed with nutrients
    
  • Protein bar and sports drink – If you’re on-the-go with no refrigeration, this snack provides protein, carbohydrates, and electrolyte-rich fluid to help you recover quickly.
    

Eating the right foods before and after exercise can make a big difference in how you feel, perform, and recover. Keep these nutrition tips in mind to maximize your outdoor workouts this season!