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Weight loss can be achieved in many different ways with the most common being cutting down on calories and incorporating exercise into your daily routine. However there are different foods that can be consumed before and after working out to help lose weight faster. David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics said: “Eating the right foods before and after a workout is vital as you need to fuel your body with the best vitamins, minerals and nutrients.
“Once you have completed your workout it is essential to refuel your body with a mixture of proteins and carbohydrates as this helps you to rebuild and strengthen your muscles.
“Before working out, try and have something to eat one to three hours before. If you eat right before your workout it can negatively influence your stomach because more blood moves to your muscles throughout your workout, leaving less for digestion.
“Once you’ve finished your workout, you should try and eat within an hour as your body is ready to refuel and rebuild muscle tissue.”
The expert revealed the top foods that should be eaten before exercising.
He explained: “ A banana is a great snack to eat before a workout especially if you only have 10 minutes to spare. They are easy to digest plus they are healthy carbohydrates, so will power you up without causing you to feel full.
“They are also a great source of antioxidants and potassium which are minerals that help to limit muscle spasms.”
Bananas are also great for those with a sweet tooth as they contain a lot of naturally occurring sugars.
David added: “Homemade fruit smoothies are an excellent drink to consume before a workout. They are easy to digest and will not make you feel full before your workout.
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“Homemade smoothies are a lot better than shop bought alternatives as you can know what you are putting in them.
“Adding protein-rich yoghurts and fruits such as blackberries, kiwi, raspberries, bananas and peaches will provide an energy boost and combining them with a liquid such as water or coconut milk will encourage you to stay hydrated throughout the workout.”
When making homemade smoothies, it is best to avoid adding sugary drinks like apple or orange juice to the mix.
The expert continued: “If you tend to work out in the morning having a bowl of oats and fruit will be extremely beneficial because it is high in fibre. Your body will absorb the carbs gradually whilst maintaining your blood sugar levels.
“You will additionally feel much more energised throughout the day. However, you will need to have this at least one hour before you work out.”
If you usually add sugar to your porridge, you should also try and avoid this and instead opt for some chopped apricots or a mashed banana for sweetness.
Oats are low in calories but high in fibre and protein, two nutrients that impact appetite and weight control. Porridge before working out could help you keep full for a long time.
Oats are also a great source of something called beta-glucan, a type of fibre that can balance blood sugar levels, which works to prevent spikes and crashes that may drive up your appetite.
After exercising, slimmers may have built up an appetite and instead of opting for a treat, David recommends keeping it simple with healthy foods.
He said: “If it’s midday and you have only had a banana before your workout then an excellent meal to have is eggs and avocado on wholemeal toast since it is packed with carbs, fibres and proteins to help rebuild muscles.
“If you have done an evening workout and it is time for dinner, a great meal is some chicken, rice and vegetables. This meal is packed with loads of proteins, vitamin B6, carbs and various other nutrients which can help you to recover.
“Another great meal is poached salmon with rice or potatoes. Salmon is particularly high in protein and omega 3, which are heart-healthy fats that help contribute towards reducing the post-workout muscle swelling.
“Packed with fibre and carbs, it will keep you full for a long time, and less likely to snack.”
Being less hungry for snacks will mean your diet is put into a calorie deficit and will help dieters lose weight faster.
David also explains that it is extremely important to stay hydrated and advises dieters to drink plenty of water before, during and after a workout.
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