Many times we work out hard, but we don’t get the results we want. This could be due to not eating properly, whether to lose weight or tone muscles. To ensure all your effort is not in vain, we would like to give you some advice on how you can complement your exercise with your diet. This is our top 7: tips to get better results in the gym.

Don’t exercise on an empty stomach 

Some say it’s better to exercise on an empty stomach because it burns more fat, but the truth is that the fat burned in these cases comes from muscle tissue, exactly the type of fat we don’t want to lose.

Stay hydrated before, during, and after exercise

This is one of the most important points; one should always have water in the system for optimal muscle function and blood circulation.

Also, you can read: 8 activities at home that do burn calories

Consume carbohydrates before exercise

It is proven that carbohydrates provide energy, leading to better performance in the gym. You should avoid simple sugar carbohydrates like cookies or bread, and focus more on products like oats, vegetables, or sweet potatoes.

Consume protein before and after the gym

Proteins are the nutrients that help muscle tissue regenerate and become stronger. We recommend consuming, if your workout is in the morning, a vegetable omelet to get both protein and carbohydrates at the same time.

Consume fruits throughout the week

When you exercise regularly, your body is always in need of vitamins, antioxidants, and minerals. Eating fruits like apples, strawberries, pears, and oranges daily will recharge your energy.

Read more: What to eat before and after exercising?

Bananas in particular

This fruit deserves its own section, as it contains a higher amount of carbohydrates than other fruits and is also packed with potassium, which helps with optimal muscle function. This prevents cramps and injuries.

Yogurt after exercise

Yogurt, especially Greek yogurt, is another great source of carbohydrates and protein that will help nourish your muscles while you recover after an intense workout.

Continue reading: 5 foods you must eat after exercising