Whether you’re a newbie to the fitness game or you’ve been a gym bunny for years, you’ll know that keeping fit isn’t just about how much weight you can lift – but also how you fuel your body. But knowing the right foods to eat at the right time can be difficult and sometimes even overwhelming to keep up with. Which is why we’ve listed some of the best foods to eat before and after a workout.

Research shows that your body will burn the same amount of fat whether you eat or not before exercise (shape.com) – but if you choose not to eat, you risk losing muscle, which can sometimes defeat the object of working out in the first place.

Before your gym sesh, choose from the following to energise your body without weighing you down…

SWEET POTATO

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BANANA AND ALMOND BUTTER

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OATMEAL WITH BERRIES

BROWN RICE

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Consuming foods that contain protein and carbohydrates half an hour after your workout will refill your energy stores and build and repair muscles, meaning your metabolism can stay on top form, too. Choose foods like these to help speed up the recovery of muscles and keep them lean…

A PROTEIN SHAKE

QUINOA

PEANUT BUTTER & BANANA

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CHICKEN

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