Four Things Science Proves You Need Before or After Workouts

If you’re gonna get swole, you’ll need to work out and eat right. It’s science, right? Right. And according to science, brought to you by a professor of kinesiology at Rutgers, Shawn Arent, there are four simple things to remember.

Related: Pre-Workout Snacks That Will Help You Hit the Gym

One. Before a workout, eat something easily digestible. This may seem like a no-brainer, but you want to stick to simple, quality foods that won’t make your body work harder than it has to while you’re already working it out.   

Two. If you’re going to fuel a workout, moderate or high intensity, you’ll need carbs. Your body needs the sugar and your muscles rely on that fuel to get going and work efficiently.

Three. Drink enough fluids. If you’re dehydrated, your body won’t function at peak efficiency.

Four. Post workout, you’ll want to take in some protein. This will stop your body from using its own muscle tissues, plus it will bring in nutrients and oxygen.

Pretty easy stuff. And it gets easier. According to Arent, a great, simple, healthy meal you can throw together literally any time: oatmeal and Greek yogurt or oatmeal with a scoop of whey protein. “You got your carbohydrate, you got your protein, off you go,” said Arent.