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  • Writer's pictureRayne Roberts

Fuel your Workouts

Your guide to when and what to eat to get the most out of your workout.

The timing of your pre-workout meal is as important as is the amount and type of food. Digestion takes a lot of energy (and blood) and you don't want this interfered with by diverting resources away from your gut and into your muscles. This is a sure fire way to encounter gut issues such as stitches or diarrhoea.

  • Match your food intake to the exercise you'll be doing - if you're off for a gentle afternoon 20 minute jog and had a bowl of soup and some bread for lunch, you probably don't need to eat again

  • Eat your pre-workout meal 2-4 hours before exercise then have a well chosen, easily digested snack if you need it

  • Include fresh fruit and/or vegetables - the antioxidants will help reduce exercise induced inflammation

Below are ideas to fuel your workout. We've included links to some recipes from external sites for you.

Pre-workout meal 2-4 hours before exercise

  • Overnight oats made with milk, flavoured with pineapple chunks (in juice not syrup), cinnamon and coconut flakes

  • Porridge made with milk, topped with berries, pumpkin seeds and honey or a chopped banana and peanut butter

  • Weetabix with milk and a chopped banana and blueberries

  • Scrambled egg and/or baked beans on 2 slices of wholegrain toast

  • Wholemeal sandwich/roll/bagel/wrap/pita filled with chicken and salad

  • Jacket potato with baked beans and cottage cheese

  • Roasted butternut squash with a poached egg

  • Wholemeal pasta with vegetable and tomato sauce

  • Grilled chicken with brown rice and steamed green vegetables

  • Wholemeal noodles stir-fried with tofu or prawns, broccoli, ginger and garlic

  • Paella or Pilaf with undressed salad

  • Chicken and mushroom casserole with new potatoes and peas

  • Grilled fish, brown rice and spinach

Pre-work out snack 1-2 hours before exercise

  • 1 ripe banana

  • Dried fruit - dried apricot and figs are high in Iron for healthy blood cells

  • Fruit and veg smoothie - banana, frozen berries and a handful of spinach or kale topped up with water

  • Crumpet with peanut butter and sliced fresh strawberries

  • Toast and honey

  • Malt loaf

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