You always hear that you need to drink lots of water before and after you workout, but what are you supposed to eat?

The two common mistakes people make before working out are eating the wrong types of food or not eating any food at all.

“There is actually much debate about this concept in the health and fitness world because some people say that eating before a workout makes them feel sick,” Lander Peerman, the founder of DASH Fitness, said.

It is important to remember that when people talk about eating before a workout, they do not mean to stuff your face while you are running out the door.

You are supposed to eat one to two hours before you workout in order to give your body enough time to digest the meal or snack.

Having food before you exercise gives you the energy you need to achieve your best workout.

If you tend to feel sluggish or lazy during your workouts, you probably are not eating beforehand, and if you are, you are probably not eating the right foods.

After your workout you should try and eat enough calories to equal 50 percent of the calories burned.

“So if you burn about 600 calories during your workout, try to eat 300 calories afterward,” Peerman said.

She also said that about 60 percent of the calories you eat afterwards should come from carbohydrates.

This is because your body needs to replace the muscle fuel you used up during your workout session.

It is also important to include high-quality protein in your post-workout snack.

For more information on Peerman, an example of her typical day’s menu and weekly workout schedule visit the SMU Health and Fitness Blog.

You can also learn more about her and DASH Fitness at dashtobefit.com.

What to eat before you workout

– Hummus and raw veggies

– Oatmeal

– Hard-boiled eggs

– Yogurt smoothies

– Fruit (make sure it is eaten at least two hours before you workout)

– Cereals (with more than three grams of fiber) and milk

– Cottage cheese and fruit

– Tomato or vegetable juice

– Whole grain crackers with cheese

What to eat after you workout

– Dried fruit and nuts

– Veggie omelet with toast

– 100 percent fruit juice with cheese

– Yogurt with fruit

– Bread, a bagel or an English muffin with cheese or peanut butter

– A protein shake or bar

– Turkey, ham, chicken or roast beef

– Cereal with milk

– Rice or popcorn cakes with nut butter

– Vegetable stir-fry with chicken, shrimp, edamame or tofu