What you eat can boost the effects of your exercise programme. Ideally, you should have a balanced meal two to three hours before your session and an energy boosting snack around 30 minutes beforehand. Here’s what to include in your diet for maximum benefit.
By Hilary Pereira
Pasta
A great source of complex carbohydrates, which steps up the amount of stored energy (glycogen) in the muscles, boosting your energy for a good workout.
Leafy green vegetables
A rich source of vitamin C, which is important for boosting immunity.
Beans
They release energy slowly, helping you to keep exercising for longer.
Bananas
A great source of slow-release energy and are rich in potassium, which is important for nerve and muscle function.
Oats
Another source of slow-release energy and are also good for regulating cholesterol levels.
Apples and grapes
They are both rich in the antioxidant quercetin, which increases the oxygen supply to the lungs, helping you to exercise more intensely and for longer.
Milk
A source of carbohydrate as well as protein, so it’s a great drink to enjoy after a workout, either on its own or as a smoothie to boost the fibre and vitamin C
Trail mix
A mix of dried fruit, nuts and seeds, makes a great pre or post-exercise snack.
Oily fish
Fish such as sardines, salmon, tuna and mackerel are rich in vitamin D, which helps the body absorb calcium, which is important for bone strength and muscle effic
Eggs
A very healthy source of protein, which is important for muscle function.
This post was originally published here and is republished with full permission.