Pre- and post-workout meal planning is essential for optimizing exercise output and speeding up recovery. To sustain energy and support muscular function before an exercise, aim to consume a balanced breakfast or snack that is high in carbohydrates, moderate in protein, and low in fat. Choose foods that are easy to digest, including turkey sandwiches on whole-grain bread, Greek yogurt with granola, or oatmeal with fruits. Consume a combination of carbohydrates and protein within 30 to 60 minutes of doing out to replace glycogen levels and encourage muscle regeneration. To aid with recuperation and hydration, go for dishes like Greek yogurt with berries, chicken stir-fried with brown rice, or protein smoothies with fruits.