When it comes to maximizing your gains from workouts, the food you eat before and after can make a significant difference. Fueling your body with the right nutrients can help you perform better during your workout and aid in recovery afterwards. Here are the best foods to eat before and after workouts for maximum gains.

Before Workout: 1. Complex Carbohydrates: Foods like whole grains, sweet potatoes, and oats provide a steady source of energy to fuel your workout. 2. Lean Proteins: Chicken, fish, tofu, and legumes are excellent sources of protein to help repair and build muscle. 3. Fruits: Bananas, berries, and oranges are great options for a quick energy boost and to help with hydration.

After Workout: 1. Protein Shake: A protein shake with whey or plant-based protein powder can help kickstart muscle recovery. 2. Greek Yogurt: High in protein and low in fat, Greek yogurt is a great post-workout snack to refuel your muscles. 3. Quinoa: This ancient grain is packed with nutrients and provides a good balance of protein, carbs, and fiber.

It's important to stay hydrated before and after your workout, so be sure to drink plenty of water throughout the day. Additionally, listen to your body and adjust your food intake based on the intensity and duration of your workout.

By incorporating these best foods before and after your workouts, you can fuel your body for optimal performance and recovery, leading to maximum gains in strength and endurance.