Tip: Eating for Exercise

What are you eating before you exercise?

image from coreperformance.com

(Image from coreperformance.com)

Many of us find that the most suitable time to fit exercise into our day is after work, usually between 5-6pm. It is important to be eating the right kinds of food before you exercise to ensure that you are getting the most out of your workout, and to avoid fatigue/lethargy in the gym.

A blend of carbohydrates (20-30g) and protein (5-10g) ideally 1-2 hours before working out with provide the best source of fuel for your training. This means if you are exercising after work at around 5-6pm, you will need to have an afternoon snack at around 3-4pm. The carbohydrates provide fuel for the muscles, while the protein provides a sustained release of energy.

Examples of pre-exercise fuel foods include:

  • Fruit and yoghurt
  • Banana, honey and ricotta cheese on a slice of wholegrain bread
  • Tin baked beans on toast
  • Peanut butter sandwich
  • Peanut butter, banana and honey on a slice of bread
  • Protein shake on skim milk
  • Nut bar
  • Meal replacement bar
  • Cheese and crackers

If you find that you are hungry after your workout, have a small snack such as a piece of fruit or protein bar to prevent eating those high fat or high sugar snacks at home before dinner.

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