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.