Whether you eat or don't eat before any exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach.

The Importance of Eating Before Your Workout

The reason: When you are hungry, your body goes into survival mode and draws protein from muscle instead from your kidneys and liver, where the body normally search for protein. When this happens, you lose muscle mass, which can slow your metabolism and make it harder for you to lose weight.

Furthermore, if you exercise on an empty stomach, you are not giving yourself the fuel you need to power through an intense training session.

The best pre-workout food you can take contains some form of complex carbohydrate and a protein. Here are some of the meals and snacks to keep you energized during your workout without feeling heavy or full.  

• Brown rice (1/2 cup) with beans (1/2 cup)
• Small sweet potato with steamed broccoli (1 cup)
• Banana with butter (2 tablespoons)
• Multi-grain crackers (10) with hummus (3 tablespoons)
• Oatmeal (1/2 cup) with berries (1 cup) ;optional sweetened with stevia
• Apple and walnuts/almonds (1/4 cup)

The Importance of Eating After Your Workout

During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you've cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you're finished. (Jelly isn't the only way to enjoy PB. Whip up one of these healthy peanut butter recipes for your next snack or meal.)

What to Eat After Your Workout

According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.

• Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
• Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
• Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
• Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa