5 Foods You Should Eat Before And After Exercise To Maximize Weight Loss

5 Foods You Should Eat Before And After Exercise To Maximize Weight Loss

It’s no surprise that eating certain foods can help you lose weight; however, you might not be aware that eating certain foods before and/or after exercising can optimize weight loss. That said, some foods are better than others – with complex carbs and protein an ideal choice before exercising and simple carbs with protein a prudent choice after exercising. It’s also recommended by the Journal of the International Society of Sports Medicine that you don’t wait longer than two hours after exercising to eat something or it can negate the effects of working out.

The science behind this suggests that poor nourishment before exercising can force your body to draw energy from your liver and kidneys, making it harder to lose weight. As for nourishment post-workout, exercising depletes your muscle’s glycogen reserves so you need to replenish them as soon as possible. It’s recommended you do this within 30 minutes of working out while your metabolism is most active, which will increase the likelihood of burning excess fat.

Before Exercise: Nuts



    Nuts of almost any variety contain loads of protein, especially almonds, which also contain heart-healthy fats and fiber. A 100 gram serving of almonds typically contains about 3.9 grams of carbohydrates, an ideal amount for even the toughest of workouts. If almonds aren’t available, walnuts are just as good. Of course, always drink plenty of water to wash the nuts down and remain hydrated!

    Before Exercise: Oatmeal and Berries

    Oatmeal and Blueberries

      Oatmeal is always a health choice when it comes to food, but it’s even more useful as a pre-workout food since it contains lots of protein. However, we need to include some blueberries for their carb content. The berries have the added advantage of being full of vitamin C, potassium (good for your liver) and fiber. Combining these two foods gives you all the necessary nutrition for an optimal workout.


      Before exercise: Whole-grain bread with low-fat cheese

      Wholegrain Bread

        This is a simple choice and it might be the preferred option for those on a tight schedule. Believe it or not, this food’s simplicity doesn’t hinder its nutritional value. It gives you lots of healthy protein and a sustained level of carbs, as opposed to a sharp spike typically given by other carbs. The choice of cheese is yours really, as long as it is low in fat!

        After exercise: Whey protein with almond milk


        Whey Protein

          There are pros and cons when it comes to protein shakes, but for the purposes of quick sustenance and some much needed nutrition after exercising, a shake is ideal – it requires little digestion so your body absorbs it quickly. We suggest mixing the shake using almond milk since it is rich in fiber, potassium, vitamin E, and magnesium.

          After exercise: Scrambled eggs with a glass of OJ

          Scrambled Eggs

            Eggs are one of the easiest sources of protein in the world; however, they are almost free of carbs (1.1 grams per 100 grams of eggs). That’s why we suggest consuming some scrambled eggs with a small glass of pure orange juice, ideally freshly squeezed at home. This combination gives you fiber, vitamins A, C, and D as well as protein and calcium. In case you’re wondering about whether or not to keep the yolks: celebrity trainer Russell Bateman says:


            “Throwing away the yolk is a big no-no…it’s packed full of essential nutrients.”

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.


            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.


            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.


            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.


            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via

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