People seem to assume that only going to the gym is what would give you a fit body. But the truth is, your food intake plays a vital role. At different times of the day, you will have to eat sufficient food to maintain your physique. It is important to note that the type of food you’ll need to eat would depend on your fitness and the type and duration of exercise. We have divided the time into:

Before: About two hours before working out, you need a good intake of healthy carbohydrates (such as whole-grain cereals, low-fat yogurt, fruits and vegetables, etc). You should be hydrated, and avoid protein and saturated fats, such as meat and dairy products, as they are not easily broken down in your system. They require more energy, using the oxygen that you need in your muscles to work out. Eating fruits just 10-15 before working out is also encouraged.

During: Of course, you don’t have to eat during an-hour long session of exercise, but if you want to work out for a longer period of time, you should eat fruits, such as apples or bananas, now and then. This will provide you energy, and no matter how long you exercise for, always remember to stay hydrated.

After: When you are done, it is best to get dehydrated with drinks that contain electrolytes, such as orange juice, to help in fluid balance. Eat carbohydrates, such as seeds and nuts, and protein, such as milk and egg, to help gain energy and grow your muscles.