Insider.com discusses how to start eating healthier and what to eat before and after a workout according to experts including Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at HSS.

Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, said Skolnik.

If you're working out first thing in the morning, consider a snack before. Skolnik noted that some people perform better by eating 15 to 25 grams of carbs beforehand, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she explained.

Skolnik continued if the goal is building muscle or strength, it's smart to eat something with 11 to 15 grams of protein, like a yogurt, before the gym. If you're headed to the gym first thing in the morning, you can skip this step but ensure you're getting protein in your system quickly after you finish your workout.

Additionally, the muscles are more open to repairing and rebuilding right after exercise and require protein to rebuild your muscle fibers back bigger and stronger. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, said Skolnik.

Read the full article at Insider.com.