When it comes to healthy living, nutrition is one of the most important components. What you choose to eat—and when you do it—is key. Whether you’re trying to lose weight or build up muscle, it’s important to fuel up before and after you head to the gym. To ensure you get the results you want, follow the tips below.

Before the Workout

When it comes to losing weight, there’s a common misconception that it’s better not to eat before working out. However, that’s not true. Exercise requires a lot of energy, so if you don’t eat, you’ll tire out quicker and be hungrier afterward. Instead, prepare a small, healthy meal a few hours before going to the gym. For example, Greek yogurt with granola and fresh fruit, hummus with whole-grain crackers, fruit smoothies with added protein, brown rice and black beans, and whole wheat turkey sandwiches with low-fat cheese are great options. Aim for light meals containing healthy carbs and protein.

As far as bodybuilding goes, your preworkout meal will be a little different. As with any exercise routine, the body needs nutrients to build muscles. An apple or protein bar alone won’t cut it. Easily digestible foods that are heavy in proteins and complex carbs, light in fat, and low in fiber are better. Try grilled chicken and sweet potatoes, turkey in brown rice and black beans, protein shakes and bananas, oatmeal with blueberries and low-fat milk, or veggie omelets.

After the Workout

Intense gym excursions might make you crave something heavy and fatty, but don’t give in to the temptation. The goal is to restore your energy and build up muscles without gaining back what you lost during the workout. Stock up on easily digestible carbs and proteins, and avoid foods with high fat content. About 30 minutes after the workout, go for a glass of low-fat chocolate milk, whole grain pasta with turkey meatballs and tomato sauce, apple slices or banana with peanut butter, salmon and mixed veggies, or quinoa with tomatoes and spinach. Also, rehydrate with plenty of water alongside your meal or snack for a full recovery.

If you want to make a positive change in your lifestyle, join Anytime Fitness in Chesterfield, MO. Their fully equipped facility has every piece of equipment you could need for your workouts, from resistance bands to rowing machines and squat racks. To learn more about getting a gym membership, visit their website, and call (314) 485-8986 to schedule a private training session today.