To stay fit, you need to practice regularly. Exercise helps burn fat and builds muscles. Whether you want to lose some kilos or make a character, it’s important to think before and after the exercise of proper nutrition. Without it your effort would not bring you the desired results. Before training, it is important to provide the body with the energy you need, followed by protein-rich foods to repair tissues and other substances that have been sweating out of the body. Here are some tips:

Before exercise

Green tea

Green tea as a source of caffeine is appropriate before exercise, especially if you strengthen or load the lower part of the body to prevent headache. Coffee and tea are also a good source of caffeine, but cabbage tea is much healthier.


It is said that one apple a day is better than a hundred doctors. In addition, this kind of fruit is a great dose of energy. Due to the high fiber content you will spend it longer, so it is better than most other fruits in this regard. Put snack apple and low-fat cheese for effective vigor before exercise.

Hot chocolate

The bitter chocolate square before training is really good. Bitter chocolate contains the natural stimulant theobromine, which, like caffeine, strengthens energy and mood.


Because they are mainly composed of sugars (glucose, fructose and sucrose) and fiber, bananas are an energy bomb. They provide not only energy but also relieve muscle cramps and pain during or after exercise. In front of the gym, give banana or banana cocktail.

After training

Pita and hummus

Hummus is made from chickpeas and contains high amounts of carbohydrates and proteins. Pita slowly releases carbohydrates, which will give you energy after training. This combination is the most appropriate meal after exercise.

Peanut butter

Peanut butter will give your body plenty of protein. Have a delicious snack to make a toast for a post-workout breakfast and add the protein (in 2 tablespoons of almost 2 g). You can also add it to biscuits or smoothies.


Milk – whether plant or animal, can be a great substitute for water in smoothie and also a great source of protein.


Do you need an ideal drink during or after exercise? Old good water is simply perfect. Be sure to take it in sufficient quantity to avoid the negative effects of dehydration.

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