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eating after a workout

Whether it's running, weight-lifting, yoga or something else, your body needs fuel before and after exercise.

It may be tempting to work out on an empty stomach and wait for dinner time to fill up, but studies have shown that not eating before exercise can actually cause loss of muscle mass and a slower metabolic rate, which is the exact opposite of what you're trying to achieve in the gym.

As well as a small meal or snack around an hour before you work out, ensure you eat again within two hours of finishing exercise. Otherwise, you're diminishing your body's ability to recover and burn fat.

Here's a guide to keep you on track…

Before a workout

What your body needs
You don't want to get an energy slump half way through that spinning class or weights session, so be sure to include some complex carbs in your pre-workout snack to give your body long-lasting fuel. Be careful not to overload your body with heavy food that takes a long time to digest.

What to eat
– Wholewheat toast with sliced banana: The perfect mix of complex and simple carbs that's easy to digest, too.
– Brown rice with black beans: Again, wholegrains are important for long-lasting fuel, while the beans are a perfect source of protein.
– Apple slices with almond butter: Skip the sugary cereal bar and choose fruit for a quick and portable pre-workout snack. Spread some nut butter on each slice to fill you up for longer.

After a workout

What your body needs
After an intense workout, our muscles' glycogen stores are depleted, so it's important to refuel as soon as you can. Your body is burning fat and calories at a higher rate in the two hours directly after your workout, so it's the perfect time to eat. Help your muscles to recover by filling up on lean protein, along with a complex carb to ensure you don't crash from lack of energy.

What to eat
– A protein shake: Add a scoop of protein to your water bottle and shake up to get an instant hit right after your workout. If you're preparing it at home later, blend it up and add a sliced banana.
– Grilled chicken, brown rice and steamed veg: A low-fat meal full of lean protein that's dense in the nutrients your body needs right now.
– Vegetable omelette: A quick and easy meal that'll fill you up instantly, plus you can add whatever veggies you have left in the fridge.

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If you've just finished up a torturous spin class or a long run outside in the freezing cold, it can be tempting to reach for the first thing you find in the cupboards when you get home.

A good exercise session boosts your metabolism in a big way, so technically your body will burn off pretty much anything you eat in moderation in the first hour after a tough workout, but that doesn't give you licence to head straight to the McDonald's Drive Thru either!

Here are a few simple rules to keep in mind next time you're looking for a post-gym snack or meal…

1. Don't waste time
Try to eat within 30 minutes to an hour of finishing exercise. If that means planning ahead and bringing something in Tupperware – so be it. Your body needs good food to help it recover and to avoid you feeling exhausted and achey later on. Exercise uses up key nutrients, so give your body a chance by replenishing what's been lost.

2. It's not just about protein
Protein shakes and other protein-rich foods (egg whites, fish, lean chicken and turkey) might be great for helping your body to reboot after a workout, but don't forget to include other nutrient sources too, like good fats (avocado, oily fish, heart-healthy oils, nuts, seeds) and starch (quinoa, sweet potato, lentils, pulses). 

3. Eat wisely
Heading straight to Starbucks for a post-workout chocolate-cream frapp might seem like a great idea but be careful not to eat beyond the calories you've burned – all those extras can add up. 

4. Keep hydrated
Always keep a bottle of water on hand – aim to drink before, during and after your workout to keep your fluid levels up. If you're exercising outside in hot weather, or in a hot environment like a Bikram yoga studio, you may find a sports drinks is necessary – it has the double whammy of keeping you hydrated and replenishing electrolytes lost in sweat.

5. Drink alcohol in moderation
If you're heading out for a few drinks after that gym session, be sure to eat before you start drinking to kickstart your body's recovery process. As for exercising with a hangover – if you're in a really bad state your body will thank you more for a rest day with lots of water and clean food, than a high intensity workout using dehydrated muscles that are likely to get strained or injured.

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