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

LOS ANGELES, Calif. (FOX 11) - 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.