Wondering what to eat before and after you workout? The mantra is: carbohydrates for energy, and protein for recovery! Try to eat carbohydrates before, and protein after a workout to help maximize your efforts. 

Carbohydrates, stored in your body as glycogen, are the main source of muscle energy, and will help you train stronger and longer.  Amino acid-rich protein, when eaten 30 minutes after exercise (your "anabolic window"), will help repair and build muscles.
You're probably familiar with sports bars and protein shakes, but for today, let's look at a more nutritious, whole- foods approach:
PRE-WORKOUT
Oatmeal: Oatmeal is a low-glycemic carbohydrate, meaning that it releases energy slowly to the muscles.
Tip: Make a large batch the day before and reheat. We like ours with coconut milk, chia seeds, and cardamum.
Bananas and Almond butter: An update on a childhood favorite, almond butters often have less additives and hydrogenated oils then its popular cousin peanut butter, and are rich in the good, essential fatty acids. Bananas are the perfect compliment, a carbohydrate-rich fruit high in potassium to prevent muscle cramping.   Tip: We like almond butter on a brown rice cracker with bananas sliced on top.
 
POST-WORKOUT
Kiefer: a high-protein dairy drink full of good bacteria to help your body digest and build strong immune function.
Tip: Go for plain varieties and sweeten it yourself. Try 1 cup of plain Kiefer, a dash of cinnamon and 1/2 Tbs of ground flax seeds.
Hardboiled Eggs:  Eggs are the unsung heros of the balanced eater, as just one egg has six grams of protein.
Tip: Cook a half-dozen eggs at the start of the week, and have them on stand-by for a quick snack. For energy rich eggs, try 1-2 chopped hardboiled eggs with a handful of arugula, dash of flax-oil, and salt and pepper to taste.
Remember, the mantra: carbohydrates for energy, and protein for recovery! Building  strength and loosing weight shouldn't stop after boot-camp is over. Let your food be your ally. Remember, the mantra: carbohydrates for energy, and protein for recovery!