If working out is already part of your routine, then your diet should be in line with your training. Although there are specific foods you should eat depending on the results you are looking for, there are some recipes and snacks that won't compromise the training you do during the week - we are talking about foods with saturated fat and excess salt and sugar.

Even for those who want to lose weight, the solution is never to stop eating. It is important to balanced management of what you eat and replenishing it with the necessary nutrients, vitamins and energy needed before and after training.

The step that cuts across this before and after is drinking water - in fact, even during training you should drinking water. To minimise dehydration as much as possible, it is important that you stay hydrated, since during training is the time when the body loses more water, due to the effort. Otherwise, energy levels drop dramatically and cramping can occur more frequently.

As a rule, you should have a full meal two to three hours before training, but if you opt for something lighter, then do it 30 to 40 minutes before your workout. The most important thing is not to consume foods and meals that are too heavy before exercise as this can lead to physical discomfort.

What to eat before training

To remember: carbohydrates are synonymous with energy. Therefore they are an excellent bet to pre-workout. By converting into glucose and entering our cells, carbohydrates will give you the energy you need to push your body as hard as possible - without feeling tired or needing to break training with a break systematically.

You can also include a small amount of protein -though this is more common post-workout, as we will see. This suggestion is for those who are heavy lifters as when you rest, your muscles begin to repair the tissue they lost in training, increasing in size, and protein helps this process.

What should you eat? Below:

- Granola bars
- Oatmeal
- Rice crackers
- A peanut butter cracker
- Dried fruit
- Greek yoghurt
- One boiled egg
- Fruit like banana, orange or apples

What to eat after training

This is perhaps where most people go wrong. The fear of 'spoiling' the workout sometimes leads to Sometimes we either skip meals or we don't take in the necessary nutrients that our body needs, especially after being so worn out. This can lead to very low blood in the blood, resulting in weakness and lack of energy, and the body cannot recover everything it has lost in the last hour.

Protein is important for muscle growth at this stage, as you are losing glycogen (especially during high-intensity training. At this stage we need to replenish glycogen levels and provide the body with carbohydrate, protein and healthy fats.

Here's a list of foods you should eat:

- Quinoa
- Tofu
- Beans
- Fish
- Eggs
- Salmon
- Protein bars
- Tuna fish
- Avocado
- Low-calorie peanut or almond butter
- Chicken
- Seed