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Combining a healthy and balanced diet with regular exercise is the best way to achieve an ideal and healthy body shape. But often the lack of knowledge about the types of foods that are good for the body, instead of successfully losing weight by exercising, but we just destroy it by eating food is not right after exercise.

Russell Bateman, model and celebrity coaches like Ellie Goulding and Suki Waterhouse, gave us recommendations on what foods we should eat before and after the exercise, as quoted by the Independent:

Before practice: Nuts

Nuts are a good source of healthy fats, as they help keep your body’s blood sugar levels steady for an extended period of time.

Before exercising, Russell Bateman recommends eating a handful of organic almonds or macadamia nuts with organic espresso coffee. Caffeine is believed to stimulate the central nervous system and can improve athletic performance.

Before practice: Eggs

Many dieters only use egg whites. When they cook eggs with egg yolks are considered fatty. However Bateman suggests eating whole eggs before practice.

“Do not throw egg yolk, because it is full of essential nutrients, such as Vitamin D, which can help increase weight.

After exercise: whey protein

Many people may associate protein supplements with weight, but Bateman says whey protein can help improve your body after exhausting exercise.

“Whey proteins in the ideal liquid form are consumed post-exercise because they are digested quickly.The whey protein supports protein synthesis and tissue repair, it’s also good for muscle gain, if you aim for a tone that you lose weight,” explains Russell Bateman.

After practice: Salmon

Salmon is one of the best foods to eat, especially if we want to stay lean and healthy. Whether cooked with baked goods, or smoked. Oily fish is a source of foods rich in protein and Omega-3 fatty acids, which help protect the body’s cell membranes and keep the body from attacking the disease.

After exercise: Green vegetables

Be sure to eat lots of green vegetables such as kale, broccoli, and spinach. “Green leafy vegetables are the richest source of calories rich in nutrients and vitamins, and in green vegetables also contain minerals and enzymes, which can help eliminate fat.” said Bateman.