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Eating, exercise and work
Fitting an exercise routine around work can be difficult, especially with the added problem of thinking about when to eat. Below are some ideas for fueling your work-outs, depending on the time of day you like to exercise.
Before work
It's a good idea to have something to eat before you exercise. This will give you an energy boost for your work-out, and help prevent early fatigue and tiredness. However, don't eat anything too heavy, or foods that are difficult to digest. A light meal or snack is the best option. Aim to eat 1-2 hours before exercising.
Small bowl low fibre cereal with semi-skimmed milk
Piece of fruit
Slice of toast with jam
Fruit juice
Sports drinks
Mid-day work-out
Avoid eating lunch too close before you exercise. Even a light meal may cause indigestion if eaten less than an hour beforehand. There are two main options:
Have an early light lunch; 1-2 hours before you exercise
Have a light snack mid-morning, exercise at mid-day, and then eat lunch after your work-out
After work
Aim to have a main lunchtime meal 3-4 hours before you plan to exercise. A small snack bar, such as a piece of fruit of a cereal bar, in the hour before exercise may give you a boost of energy if you feel low in energy when the time comes to exercise. After exercising have a light meal.
Pasta, rice or noodles with low fat sauce
Pasta, vegetable stir fry, lean meat (chicken, turkey or a meat substitute such as Quorn or tofu)
Baked potato with baked beans, tuna, cottage cheese
Sandwich - tuna, cottage cheese, lean meat
Fluids
Having a regular fluid intake throughout the day is important regardless of when you exercise. In line with out Healthwise philosophy, aim for 1.2 litres overall per day. Have approximately 500ml in the hour before exercising, and ensure you replace fluids lost after exercise.
