At Prinos Farm&Deli, we are strong believers in taking a holistic approach to health and wellness. And while we are already contributing to the balanced diet pillar by providing you with premium supermarket products,  there are also other pillars to also consider. Such as fitness and exercise – which are equally essential to maintaining overall good health. It’s 2022, so we know that our diet and exercise are two of the most important pillars for holistic wellbeing. But what if we could also combine the two, to achieve the health and wellness results we want?

To explain, the foods you eat help to feed the body before and after we exercise, essentially helping to maximise the outcome of the workout.  Of course, it depends on the desired outcome of your workout. For instance, you may be working out to gain muscle or alternatively to lose weight. However, in this blog, we will be looking at what to eat for overall wellness and to support, nourish and replenish the body when you exercise.

So if you want an answer to the question what should we eat before and after a workout, read on for Prinos Farm&Deli’s ultimate list.

What to eat before a workout?

While working out, the body is burning carbohydrates in the same way that a car burns fuel when it runs. These foods give us the energy we need to keep going while we are working out. It’s important not to eat right before working out. The body needs blood and energy for both exercise and digestion and can’t do both at once. Which means you may get an upset stomach if you eat just before rigorous exercise. In fact, the best time to eat is between 1 to 3 hours before hitting the gym or heading out to exercise. This gives you enough time to digest without using up all those calories.

Here are some great options for a quick snack before you work out:

• Peanut butter and jam sandwich with brown bread
• Smoothie with banana, frozen Asiago berries and kefir
• Porridge oats with low-fat milk and fruit

• A handful of almonds, seeds, raisins and dried cranberries
• Low sodium cracker with cheese and apple or grapes
• Banana and a low-sugar granola bar
• Rice cakes with nut butter

What is the best food to eat after a workout?

After a workout, the body needs to refuel – and in this case, we need to a combination of carbs and protein to feed the muscles and refill the energy tanks! Again, timing counts, so make sure to feed the body within an hour or working out in order to rebuild that muscle tissue.

Here are some great options to refuel after you work out:

• Egg and avocado toast on whole-wheat brown bread
• Chicken salad with quinoa
• Turkey sandwich on brown bread

• Low-fat milk with raw cacao powder and honey
• Prinos Deli Greek Yogurt with fresh fruits

• Salmon with sweet potato and olive oil
• Brown rice with steamed vegetables and chicken

Besides the food that you eat before and after you workout helping you to achieve your health goals, nutrient timing also counts. This basically means eating specific foods at specific times, to further support what you want to achieve with your workout. But we’ll save all of that information for another time! Now that you have answers to that burning question: “What should I eat before or after a workout?” you can head to Prinos Farm&Deli in Nicosia or Larnaca, or visit our e-shop today to stock up on fresh fruit and vegetables and premium quality groceries that will help feed your body before and after you work out.