What to eat to support your exercise regime

We know exercise has an important role to play in any weight loss or general health journey. Eating well and staying hydrated play a significant role in what your body will be able to do as well as how well it recovers.

When exercising, your body burns calories for fuel but not all calories are created equal. Empty calories from unhealthy foods won’t provide the energy your body needs to perform at its best. 

Any food you consume will be broken down by your body into its constituent parts - protein converts to amino acids, fats into fatty acids, and carbohydrates split into sugar units and glucose. Ideally food to support exercise should be a combination of these things; for example, salmon and eggs contain both protein and fats. If you're not getting enough protein in your diet, your body won't have the amino acids it needs to repair and build muscle tissue. 

This can lead to slower progress in your training and a higher risk of injury.

By making sure you're getting enough protein, as well as other important nutrients like vitamins and minerals, you can speed up your recovery time and build stronger, more resilient muscles:

• Slow-release, wholegrain carbohydrates. This type of carbohydrate is an essential source of energy and should make up the bulk of your diet. Focus on whole grains like wholemeal versions of bread and pasta, fruits, and vegetables, which provide sustained energy and keep you feeling full.
  

• Protein. Protein is important for muscle repair and recovery. Aim for lean sources of protein like chicken, fish, tofu, beans, and lentils. Healthy Fats like nuts, seeds, avocado, and olive oil can provide sustained energy and help reduce inflammation in the body.

In addition to the types of foods you're eating, it's also important to pay attention to when

you're eating. Ideally, you should be fuelling your body with a mix of carbs and protein before

and after your workouts to give your body the energy and nutrients it needs to perform and

recover. Allow 2-3 hours after food before exercising, and aim to eat a meal or snack containing both carbs and protein within 30 minutes of finishing your workout.

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