What to Eat When Exercising

Pre-Workout Meals

Ideally, you should eat between 2 and 4 hours before training, leaving enough time for your stomach to settle so that you feel comfortable – not too full or too hungry.  There is plenty of research showing that moderate to high intensity exercise of approximately 30-45 minutes is substantially improved after eating a moderately high carbohydrate meal 2-4 hours before workout.  Also, having a small snack 1-2 hours before helps to lift energy levels.

2-4 hours before exercise:-

• Wholemeal sandwich with chicken, tuna, egg, salmon and salad
• Jacket potato with tuna, beans or chicken and salad
• Pasta with tomato-based sauce and vegetables
• Vegetable and prawn or chicken stirfry

Pre-Workout Snacks

1-2 hours before exercise:-

• Fresh fruit
• Dried apricots, dates or raisins
• Smoothie
• Yogurt
• Low-sugar cereal bar

Post-Exercise Snacks

Carbohydrate should be the foundation of your post-workout snack, with protein and a small amount of healthy fat to support your recovery.

To be eaten within 2 hours after exercise:-

• 1-2 pieces of fresh fruit with a glass of milk
• large carton of yogurt
• A smoothie
• A wholemeal sandwich filled with lean protein – tuna, chicken, egg or peanut butter
• Bowl of wholegrain cereal
• Low-sugar cereal bar