Could you give a good recommendation on what someone should eat before a workout, also what type of foods, for both aerobic workout, and for a workout with weights? When after a workout, how soon is it important to refuel, and with what? What should be avoided before and after, depending on the type of workout as well?
You have asked several questions - let's take them in order:
1. Could you give a good recommendation on what someone should eat before a workout, and what type of foods, for both aerobic workout, andfor a workout with weights.
Before a workout, it is important to fuel the body with a good balance of unrefined, complex carbohydrates, a little lean protein and a small amount of good fat. Some suggestions might be to have an egg, toast from whole grain bread with a little real butter (or natural peanut butter or almond butter) and fruit or a bowl of real, unrefined oatmeal topped with a small amount of real fruit with some walnuts and milk, or a protein shake. You want to eat something that digests easily so your body can convert it quickly and use it. If you are working out in the mid morning or mid afternoon, again a moderate sized meal or protein shake that is balanced between carbs, proteins and fats is fine. The total calorie intake doesn’t need to be more than two or three hundred. It's not a lot different for aerobics or lifting weights. Food is fuel and you need fuel for either workout. Keep it simple, balanced and moderate in portion size.
2. And then after a workout, how soon is it important to refuel, and with what?
After a workout, you want to eat something similar. You want to eat within an hour so that what you eat goes to your muscles for repair and recovery. For example a sandwich of natural peanut butter or other nut butter and whole berries on whole bread with a glass of milk is just as good as a bowl of homemade chicken soup (that has chicken in it!) plus a salad topped with olive oil and vinegar. Both meals are balanced and include good carbs, protein and fat and do not contain a lot of calories. If you have been lifting heavy weights, just be sure and have a little more protein for muscle repair.
3. Also, what should be avoided before and after, depending on the type of workout as well?
It is not necessary to eat a lot before or after a workout and there aren’t any special foods that will make or break a workout except of course junk foods. As long as you consume a meal that is balanced with whole sources of complex carbohydrates, lean protein and good fats in a moderate sized meal, you will be just fine. It's worth repeating; keep it simple, balanced and moderate in portion size.