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Pre-workout - It is extremely important to eat the right foods before working out in order to avoid fatigue, hunger, and keeping blood sugar at decent levels.

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Wholegrain bread - You should ingest slow-absorbing carbohydrates to keep blood sugar levels stable.

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Wholegrain cereals - Carbohydrates are present in wholegrain bread, seeds, and wholegrain cereals. They help to avoid insulin spikes, hypoglycemia, which staves off nausea, sickness, and dizziness.

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Chicken - Pre-workout food should contain protein, for which chicken is a good option.

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Tuna - Tuna is another good option for a meal before working out.

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Cheese - Cheese is also a good source of protein, but remember to opt for fresh cheese.

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Avoid milk - Avoid ingesting milk or yogurts before working out, as they can be difficult to digest and cause gastric discomfort.

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Sweet potato - Sweet potato is a good source of complex carbohydrates, energy, and is rich in minerals which are important for physical exercise, such as potassium, calcium, phosphorus, and iron.

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Banana - Bananas are rich in carbohydrates, which will give you more energy. They're also rich in potassium, which helps prevent cramps.

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Eggs - Eggs are an excellent source of protein and can be eaten in lots of different ways.

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Coconut oil - Coconut oil is a great source of good fats, which raise energy, reduce body fat and work as antioxidants.

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During workout - During workout, moderated amounts of water is key.

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During workout - Drink isotonic drinks if your workout will last more than an hour.

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During workout - You will only need to eat if your workout lasts over two hours.

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Post-workout - Eating the right food after training is extremely important if you want to achieve your training goals.

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Soybeans - Soybeans are a great source of protein, and help reduce levels of bad cholesterol and raise good cholesterol!

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Fillet mignon - Fillet mignon can be a great source of protein as well as having low fat, and you will feel full.

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Chicken - As well as being rich in protein, chicken is an excellent source of vitamin A and B, C, D, E, and K complex vitamins, and generates energy in the body.

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Tilapia - This fish is low in fat, contains protein, omega 3, potassium, phosphorus, and is a great antioxidant.

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Fruit - As well as protein, it is important for your post-workout meal to contain carbohydrates.

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Juice - As well as fruits, juices are a great source of fast-absorbing carbohydrates, which help replenish glycogen in muscles.

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Yogurt - Yogurts, especially if you add fruits, are a great source of carbohydrates.

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Rice - Carbohydrates help to improve with recovery from moderate or prolonged exercise.

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Pasta - Aside from fruits and yogurts, carbohydrates can be found in foods like rice, white bread, pasta, and potatoes.

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Avocado - Good fats are also key for a post-training meal and can be found in foods like fish, avocado, chestnuts, extra-virgin olive oil, and coconut oil.

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Cashew nuts - Foods rich in antioxidants, like red fruits,  nuts and so on, are important for your post-workout, as they block the action of free radicals in the body during exercise.

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