(CNN)Scientists have long known that what you eat before, during and after you exercise can make or break a workout and possibly affect your fitness results.
So what do nutritionists recommend to munch on? It turns out that quality carbohydrates are important pre-workout and lean proteins post-workout, experts say.
What to eat before exercise
Before you exercise, eat carbs, but not too much, said Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst.
She recommended consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates.
The Dietary Guidelines for Americans recommends that if you get 2,000 calories a day, aim to consume between 225 and 325 grams of carbohydrates, according to the Mayo Clinic.
When should you eat? About an hour to four hours before working out, Cohen said.
All in all, a post-workout routine should include fluids to rehydrate, carbohydrates to refuel and protein to repair, Phillips said.
“In recovery, we talk about three Rs,” he said of the post-workout routine. “Thus, I like sources that provide all three, like fluid milk or a smoothie made from milk and yogurt with berries.”