For some, breakfast is the most important meal of the day. But for others who manage to squeeze some gym time into their everyday routine, pre- and post-workout foods can be just as important. We tapped sports dietitian and exercise physiologist Bob Seebohar, MS, RDN, CSSD, CSCS, for intel on the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid with recovery. While everyone’s nutritional requirements and preferences are different depending on their goals and activities, you actually don’t need to eat much to work out for 60 minutes or less, says Seebohar, so keep these in mind for your longer sweat sessions. The body builds muscle and recovers 24/7, not just at the gym. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can. If you prefer to eat before exercising, or if your workout will last longer than an hour, Seebohar suggests grabbing a snack about 45 to 60 minutes in advance and keeping it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat). We’ve rounded up 24 ideas for pre-workout eats, from breakfast-y options, to vegan and high-protein muscle-building snacks, to keep you going strong.

What to eat after a workout Refueling your body is important for recovery after a hard workout, particularly if it lasts longer than 60 minutes. If your workout is strength-based, the food you eat can help your muscles rebuild and repair. Seebohar suggests looking for a combo of about 30 to 60 grams of carbohydrates, up to 20 grams of protein, and just a bit of fat (5–8 grams). The best time to eat? If your workout is short or moderate, just wait until the next meal. If it was longer than 2 hours and you have another training session within the next day or two, it may be best to have a carb-containing snack within 2 hours after your workout to begin glycogen replenishment. Whether you’re refueling around breakfast, lunch, or dinnertime (or prefer something a little sweeter), here are a few dozen tasty options.