People tend to eat more when they join gym and do exercise. It is totally fair to eat more because we feel hungrier after exhausting our energy in gym. All we need to do is choose a right time and the right kind of food to avoid a bad diet negating the benefits of exercise. Listed below are 10 best gym foods and the right time to consume them to get the desired results of exercise.

What: EGGS
When: Before & after exercise
Why: The whole egg is a source of packed full of protein and amazing benefits. It’s packed full of essential nutrients.

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What: CHICKEN
When: After exercise
Why: Chicken is the best source of protein and consuming protein that has amino acid is essential after workout.

What: AN APPLE (With Nut Butter)
When: Before exercise
Why: Carb and protein mixture is the good energy booster which is very much required if you exercise. Have an apple with some peanut butter or almond butter, an hour and a half before exercising.

What: QUINOA, SWEET POTATO & SALAD
When: After exercise
Why: This meal gives immense protein to the body. Hummus is made from chickpeas and, like all beans, is a great balance of carbs and protein. As is quinoa which has high protein and nutritional profile and its versatility.

What: TUNA SALAD
When: Before exercise
Why: Tuna is a great source of vitamins which helps to convert carbohydrates into glucose of energy which is required by the body to exercise.

What: LENTILS
When: Before exercise
Why: Lentils are a super source of sustained carb release. They’re also high in protein where non-meat sources are concerned, so ideal for veggies looking to sculpt a firm, toned figure

What: PEANUT BUTTER ON WHOLEGRAIN TOAST
When: Before exercise
Why: Wholegrain toast with banana gives you both types of carbs and is really easy to digest so you’ll have energy for your workout but it’s not heavy so you won’t feel too full or bloated.

What: NUTS & DRIED FRUIT
When: After exercise
Why: Nuts such as almonds or walnuts can provide lots of energy is small handfuls. They are also a great form of healthy fat and protein. Adding some dried fruit will ensure glycogen levels are rapidly replenished, ready for the next workout.

What: A NUTTY/SEEDY SMOOTHIE
When: Before exercise
Why: Seeds and nuts are high in protein and good fats, which will mean they take longer to digest. But eat too many and you could feel yourself slowing down and feeling sluggish as you work out. Blending them up to make the smoothie or shake helps to speed up their digestion.

What: GREEN VEGETABLES
When: After exercise
Why: Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. Full of enzymes primed to help you lose fat and feel great! They are a rich source of minerals.

(Vikas Jain is MD, Anytime Fitness)