To get optimal results from your workouts, you must be fueled by proper nutrition. Vitamins, minerals, carbohydrates and protein are among the best foods for working out because they are the nutrients required to maintain your energy levels, enhance your focus and concentration and improve strength and recovery time.

What you eat (or don't eat) before and after a workout determines whether or not you achieve your fitness goals. Take proper care of your health and wellness. Here's a breakdown of the best foods for working out and why.

Complex carbs are found in foods such as whole grains, sweet potatoes, sprouted grain bread, beans and legumes. Both complex and simple carbs break down into sugar (glucose), which the body uses and stores for energy.

Due to their high fibre content, complex carbs digest slowly when they release sugar into the bloodstream, resulting in a steady supply of long-lasting energy.

Pre-Workout Benefits:

Including complex carbs in your pre-workout meal approximately 30 minutes to 1 hour before exercising can greatly improve the quality of your energy levels and endurance. Oatmeal, whole grain toast, brown rice, potatoes, quinoa, buckwheat pancakes and rye crackers are a few simple and easy-to-prepare options that will keep you energized for the duration of your workout.

Post-Workout Benefits:

When you consume foods that contain sugar and your body doesn't need it as energy right away, it is converted from glucose to glycogen and stored in the muscles and liver.

During a workout, your body will tap into these energy reserves and convert glycogen back to glucose to be used during exercise.

For this reason, it's important to replenish your glycogen stores after a workout with carbohydrates. When glycogen levels are low, you'll experience symptoms such as extreme fatigue, confusion and dizziness.

Sodium, potassium, calcium and magnesium are electrolytes that help with muscle contraction and nerve function. They are lost through sweat, which is why it's especially important to include them in your diet before and after workouts. A green smoothie with leafy greens, banana and kiwi will provide plenty of electrolytes that are quickly absorbed and utilized by the body.

Pre-Workout Benefits:
Electrolytes can help avoid muscle cramping and spasms while you exercise. Electrolytes, especially magnesium, also promote and maintain optimal cardiac function.

Post-Workout Benefits:
Restoring the electrolytes you've lost during your workout through food and nutritional supplements will help prevent nausea, cramping, dizziness and fatigue.

 CGF contains numerous health benefits for athletes, such as its nucleic acid content (RNA and DNA). Nucleic acid is made by the body and regenerates and provides energy to cells. If you lack energy, CGF can help tremendously as it provides nucleic acids to the body through an external food source rather than having the body synthesize it. This provides energy much quicker while helping to conserve the energy your body uses to make it.

CGF also contributes to tissue repair as suggested by the name "growth factor.” By aiding in muscle tissue repair, your recovery time between workouts can be reduced, which means quicker gains for you!

Pre-Workout Benefits:
CGF acts as an effective energy-boosting supplement and supplies the body with electrolytes, plant-based protein and antioxidant vitamins and minerals. You may want to blend chlorella powder into your pre-workout smoothie.