What to eat before and after a workout, according to a registered dietitian nutritionist

Are you feeling wiped out after a workout? Maybe it's time to take a closer look at what you're eating before you hit the gym!

Whitney English, a registered dietitian nutritionist, joined us on Good Day LA with healthy food ideas to fuel your workout:

-- Pre-workout you want to make sure your glycogen stores are full so you have plenty of energy to complete your workout. This means consuming healthy sources of carbohydrates.
-- Aim for a small snack about an hour before your workout or a carb-rich meal 2-4 hours before.
-- If you're working out first thing in the AM, no need to fuel ahead of time.
-- Post-workout you want to replenish your glycogen stores and provide your muscles with protein to help rebuild the muscle you broke down during your workout.
-- You want to get in about 15-25 grams of protein within 2 hours of exercise.
-- Carbohydrates help your muscles use the protein you eat more efficiently, so it's essential to have them both together.

Pre-Workout Snacks:
-- Banana
-If you're on the go and only have an hour before your workout, a banana is a quick and easy way to get in those carbs.
-- Made In Nature Figgy Bites
-These dried fruit snacks are another easy, on-the-go option.
-- Whole Grain English Muffin or Toast with a little avocado or nut butter
-If you've got at least two hours, this is a great way to get in those carbs and the fat will help you stay full longer.
-- Homemade Oatmeal Cookie
-4-ingredient cookies made with just oats, peanut butter, and banana. Great source of complex carbs and easy to bring on the go.

Post-Workout Snacks:
-- ¼ cup of nuts + an apple
-An easy snack to take on the go if you don't have time for a meal post-workout.
-- A healthy smoothie.
-Raspberry Bliss Smoothie: frozen raspberries, unsweetened vanilla soy milk, frozen banana, chia seeds.
-- Oatmeal
-Super Seed Oatmeal: ½ cup oats, chia seeds, flax seeds, hemp seeds, etc If you have time for a full breakfast this is a great way to get in your protein and complex carbs and will keep you feeling full and satisfied for hours.
-- Lentil + Avocado Wrap
-A whole grain tortilla, beans, avocado, and veggies will provide you with a great balance of protein, complex carbs, and healthy fat to replenish your body. It's also an easy option to pack before the gym to enjoy after your sweat sesh.

Copyright 2018 FOX 11 Los Angeles: Download our mobile app for breaking news alerts or to watch FOX 11 News | Follow us on Facebook, Twitter, Instagram and YouTube.