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Exercise is extremely important in maintaining weight as well as helping to lose it. Exercising or working out regularly can help provide slimmers with a larger calorie deficit, which is when less calories are consumed than burnt. 

Eating the right foods before and after a workout can help fuel the body with the best vitamins, minerals and nutrients to help slimmers power through.

Speaking to, David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics, shared some of the best foods you can eat before exercising.

He advised to eat something between one to three hours before exercising.

The expert explained: “If you eat right before your workout it can negatively influence your stomach because more blood moves to your muscles throughout your workout, leaving less for digestion. 

“Once you’ve finished your workout, you should try and eat within an hour as your body is ready to refuel and rebuild muscle tissue.”


David explained: “A banana is a great snack to eat before a workout especially if you only have 10 minutes to spare. 

“They are easy to digest plus they are healthy carbohydrates, so will power you up without causing you to feel full. 

“They are also a great source of antioxidants and potassium which are minerals that help to limit muscle spasms.”

Bananas help to release energy to the body slowly, making a great snack for those working out for a lengthy period of time.

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The expert said: “Homemade fruit smoothies are an excellent drink to consume before a workout. 

“They are easy to digest and will not make you feel too full before your workout. Homemade smoothies are a lot better than shop bought alternatives as you can know what you are putting in them. 

“Adding protein-rich yoghurts and fruits such as blackberries, kiwi, raspberries, bananas and peaches will provide an energy boost and combining them with a liquid such as water or coconut milk will help you to stay hydrated throughout the workout.”

Adding vegetables to a smoothie is also a great way to get more veg into your diet, and most of the time, they can’t be tasted.


According to the expert, consuming a bowl of oats in the morning is “extremely beneficial” because it is high in fibre. 

Adding fruits onto a bowl of porridge or overnight oats will help slimmers to feel fuller for longer.

He explained: “Your body will absorb the carbs gradually whilst maintaining your blood sugar levels. You will also feel much more energised throughout the day. However, you will need to have this at least 1 hour before you work out.”


Known as a great antioxidant-rich fruit, blueberries can help those working out get the most out of their routine.

David said: “A sweet pre-workout snack can help you excel during your workout. That doesn’t mean that you should start using sweets and chocolate as your new favourite pre-exercise treat but instead look for natural sugar! 

“A handful of blueberries, for example, is advantageous in providing complex carbohydrates. This means that they will supply your body with a consistent stream of energy during your workout.”


High in calories, many exercise-enthusiasts tend to avoid nuts.

However they are rich in vitamins and according to the expert, will help to boost your physical performance.

David went on: “In fact, they will boost your physical performance and improve your overall health. In general, nuts are good sources of fibre, protein and healthy fats like omega-3, making them a great addition to your pre-workout routine.”

The expert also shared some top tips when it comes to snacking before working out.

He said: “If you feel like you are not on the top of your game, it might be due to dehydration. Staying hydrated is one of the most straightforward and essential tips to remember when it comes to your workout preparation. Aside from preventing overeating, drinking sufficient water also keeps your muscles and joints lubricated. 

“Don’t overeat pre-workout snacks. Small portions will get you further while not weighing you down. Make sure to eat your meal or snack roughly 30-90 minutes before working out. 

“The closer you are to a workout, the more you need to rely on easily digestible foods so you don’t feel any pain or discomfort during the session.  

“Knowing what not to eat before a workout is as important as knowing what to eat. Many healthy foods are excellent in refuelling your body after a tough workout but are considered suboptimal when it comes to being a pre-workout snack.”

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