Foods in the morning:
The key here is to leave 2-3 hours before you work out. If you are exercising in the morning, make sure you work this time into your daily plan so you can give any breakfast the proper amount of time it needs. Don’t skip breakfast! This can do more harm than good. You could end up feeling sluggish, tired, light headed or even ill. If you really can’t allow 2 -3 hours for a proper breakfast then have something lighter an hour or so before your exercise.
Good foods include. Cereals, wholegrain foods, wholegrain bread, fruit, low sugar breakfast bars.
If you skip breakfast try and fuel up with a sports drink pre workout.
Snacking in the day:
If you are snacking during the day you want to keep to things which are tasty but low fat and sugar. Look for foods under 10grams of sugar and with little fat. Snacks are fine in moderation. Unless you are using the snack as pre workout fuel then keep to low sugars.
Good snacks include: Cereal bars, cereal and milk, fruits, wholegrain foods. You can get wholesale food in bulk to save money on snacks.
After workout meal:
After your meal you will want to eat a proper meal to give your body what it needs to refuel itself and repair your muscles. Generally you want to stick to a healthy meal. Common sense should be in play here. But you do want to make sure your meal has plenty of protein in it to allow your body to repair its muscles. As always keep meals low in salt, saturated fats, and sugar if you can.
Good after workout meals are: Chicken, steak, vegetables.
Good post workout snacks:peanut butter, yogurts dried fruits and nuts.
Have a protein shake or sports drink if you don’t feel hungry after a workout.
Make sure you know what works well for you.
You want to make sure you drink plenty of water during your workouts. The key is also to make sure you get the right balance that works for you. If something makes you sluggish change it, if something is making you hyper change it. Find the right balance for you.