What to eat before, during and after exercise

Training is only as good as the food that you use to fuel it. It make a huge difference to performance and recovery

What to eat before, during and after exercise. This feature focuses on:

+ Correct food choices before different exercise sessions
+ How to maximise your recovery between workouts
+ Food and fuelling suggestions for when you’re on the go

Before exercise
If your nutrition is poor before your workout then you are guaranteed to feel lethargic and tired and will be unable to get the most out of your training session. Be it in the pool, in the gym, at a yoga class or on the trails, you will always need correct fuelling.

Before a cardiovascular session
Ideally you should
eat two hours before cardiovascular exercise to allow for digestion. Eat a low fat meal containing some good quality protein (for example lean meat or fish), together with some carbohydrate that has a low to medium glycaemic index.
Glycaemic index or GI is a ranking system for different foods based on the speed that they enter the bloodstream. The higher the index value, the faster the food enters the bloodstream for example; glucose has a GI of 100. The lower the value, the slower the food enters the bloodstream and a more sustained energy release is achieved for example; porridge oats have a GI of 49, and so will enter the bloodstream more slowly than glucose.

So, try to target 30g of protein combined with 1.1g of carbohydrate per kg of bodyweight.

Before a resistance training session

Your pre-resistance training session will not be dissimilar to your pre-CV workout, but you can add more carbohydrate if your session will be very intense.

For example, target 30g of protein combined with 1.1 to 1.5g of carbohydrate per kg of bodyweight.

During exercise
Your energy requirements during exercise are dependent upon the duration of your workout. Solid food is unlikely to be very attractive and digestion will be slower than fluid and sweat losses can be in excess of one litre (33.8oz) per hour in hot conditions, so hydration is likely to be your primary concern. However, a drink can also include top-up carbohydrate to maintain your fuel stores.

During a cardiovascular or resistance training session
You may need top-up fuel to help sustain your energy levels if your workout falls into one or more of the following categories:
- It’s in excess of one hour
- It’s extremely intensive
-Your pre-exercise fuelling has been limited

The most palatable fuel to consume during exercise is a drink, which has the added benefit of aiding your hydration. For shorter sessions, a glucose replacement energy drink is ideal but if you are exercising for well over an hour, for example when you are competing in a long distance race, then a specialist drink that contains a combination of quick energy (glucose — high GI) and slower-release energy (more complex carbohydrate — low GI) is more suitable.

After exercise
As soon as your workout finishes you need to move fast to optimise your refuelling and recovery. Acting fast will accelerate your recovery and enable your body to rebuild, restock and be ready for your next exercise session. By refuelling correctly after exercise you will experience less overall fatigue for the remainder of the day.

After a CV session
Within the first 15 minutes after your workout ends, drink a high GI carbohydrate drink containing 50g of carbohydrate, as this is the optimum amount for the body to utilise. A glucose energy replacement drink is ideal — this high GI food is fast-acting and will go straight to the working muscles to initiate restocking, and because it is in liquid form it will also help kick start your rehydration. Within two hours of your workout, consume another high GI carbohydrate food; again 50g is ideal. After the two-hour window, eat a meal comprising complex carbohydrate with a low GI (for example, wholemeal pasta), together with some low-fat protein. Studies indicate a 1:3 ratio is ideal but as long as you are consuming good quality protein, your needs should be covered.

After a resistance training session
Similar to the post-CV workout, the first 15 minutes after exercise is key. Replicate the high GI drink from the CV recovery program, with the addition of 30g of protein to immediately initiate the rebuilding process. Follow the same protocols for your nutrition and main meal during the post-CV two-hour recovery period — although there may be a greater carbohydrate requirement if the session has been particularly intense.

Putting it all together
To simplify your pre and post-workout fuelling, simply consult the following table so that you optimise your preparation and recovery.

Getting the most out of your training is about factoring in everything — from the right sessions and adequate recovery to structured tapering and correct nutrition. Correct nutrition can mean the difference between securing and failing to attain that elusive personal best. It really makes that much difference, and none of the guidelines above are complicated or difficult to include in your training regime. From preparing well and maintaining your hydration (and fuel if required), to optimising your recovery during the 15-minute ‘golden window’, you will get more out of your training simply by following these guidelines — and for no additional time or effort. You may not be an elite athlete capable of world-beating performances, but supported by correct nutrition you can always be at your own personal best.