What should active individuals consume before, during, and after exercise?

The most effective approach for active individuals regarding nutrition before, during, and after exercise involves consuming a balanced combination of healthy carbohydrates, lean protein, heart-healthy fats, and fluids. This combination provides several benefits essential for maintaining performance and promoting recovery.

Healthy carbohydrates are crucial as they are the primary source of energy for the body during physical activity. Consuming an appropriate amount of carbohydrates helps to maintain glycogen stores, which can enhance endurance and performance.

Incorporating lean protein is important for muscle repair and growth. After exercise, protein plays a vital role in recovery, helping to rebuild and repair the muscle tissues that are stressed during workouts.

Heart-healthy fats can provide sustained energy and are important for overall health; they aid in the absorption of fat-soluble vitamins and can support longer-duration workouts by providing an additional energy source.

Hydration is a critical aspect of exercise nutrition. Fluids are necessary for regulating body temperature, maintaining blood volume, and ensuring proper muscle function. Staying adequately hydrated before, during, and after exercise helps prevent fatigue and improves performance.

In contrast, options that focus solely on sugary snacks, high-fiber foods, or just fluids may not provide a balanced approach to nutrition, which can negatively impact performance and recovery. Therefore, the