A fuel stomach beginner’s guide to exercise*
When starting a new exercise regime, it is vital to give your body the right fuel. You will need energy to keep going and you won’t want to undo all your hard work by eating the wrong things. So here nutritionist Kate Devine from The Devine Life gives six
1No
one knows your body like you, so you should listen to your gut – literally! People absorb, transport and metabolise food differently, so unfortunately there’s no one-size approach that fits all. Having said that, there are general rules of thumb that we can work with. 2
Choosing a routine is key.
What time of day you exercise will determine whether you eat before or after. I wouldn’t suggest eating before a
6am class, as you’ll still be fuelled from dinner the night before.
Try to eat carbs with an evening meal if you’ll be exercising first thing. If you train in the day/ evening, eat a snack no less than an hour before – such as a banana or yoghurt. If you’re having a main meal, eat no less than two hours before exercising. The body will prioritise digestion over most things, so if you’re still full you won’t get the most out of your session. 3 What you eat after exercise is more important than what you eat before, in recovery terms. Three key macronutrients should always be included – carbs, fats and proteins. Aim to eat within a couple of hours of exercise to restore glycogen levels faster.
● Carbs provide stored energy, preserve muscle, provide fibre and speed up recovery. Slow-release carbs have a lesser effect on blood sugar levels, so include quinoa, sweet potato, oats, fruits and veg.
● Dietary fats are used as a support fuel during low-intensity endurance exercise. You should 4 Hydrate. We should drink at least 2 litres of water a day but that rises to 2.5 or 3 when exercising. Drink water an hour beforehand and hydrate while exercising to help replace fluids lost when sweating. 5 You can socialise without guilt. Spending time with friends and family is proven to be good for your mental health, but try not to make eating out about going off plan or overindulging.
Plan ahead – find out where you’re going and research the menu beforehand. This will avoid you being overwhelmed with choices and making unhealthy 6 Don’t make this about calories – counting calories is not something I promote. I find it creates unhealthy boundaries, turning food into numbers that people base choices on.
Instead, research the nutritional qualities of foods you enjoy and discover what amazing health benefits they can have. Feel fulfilled with the choice you’ve made, not guilty for eating too many calories. avoid eating fats immediately before exercising as the body may not be able to break down and absorb them quickly enough. Aim for at least 20% of your daily calorie intake to come from healthy fats such as avocado, nuts, extra virgin olive oil, dark chocolate, oily fish such as salmon or mackerel.
● The main function of protein is to build and re-build muscle. The amount required will depend on your activity level and the fitter you become, the more protein you should eat. Natural sources are cheese, eggs, chicken, yoghurt, lentils, chickpeas and chia seeds. decisions. Push the boundaries by choosing foods that are healthy but you may not have tried before. Make better choices, too. Learn what works for you and the healthier options you enjoy most.
And don’t feel obliged to have three courses – but if you want to and feel that you have a good relationship with food, go for it.
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