Exotic Coaching for a healthier, happier you

Before a workout, choose Carbohydrades that are higher in fibre, so they release their energy slowly, and lean protein. For example, if you’re exercising at lunchtime, have a Porridge made with low-fat milk and some fruit, or egg on wholegrain toast for breakfast. Or you could have chicken and Rice for lunch if you’re exercising in the early evening. 

If you’re eating less than an hour before exercise, for example if you’re doing an early morning run or gym session, have a smaller snack that you can digest easily.

Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.

If you are exercising for more than an hour you should eat beforehand to get the most from your training, but not too soon beforehand.

What you eat is only useful once it has been digested. So ideally, have a balanced meal two to three hours before working out – a bit longer before is fine too.

You can get away with not eating before an exercise session if it is low-intensity or less than an hour. If you haven’t eaten for a few hours beforehand, it’s important to have a balanced meal soon after (within an hour) to recover and refuel.

For a long exercise session, a recovery meal or snack within an hour of finishing exercise is also a good idea.

Fruits and vegetables are packed with vitamins, minerals and fibre to help support your physical activity.  

Carbohydrates are your main source of energy. Generally, the harder you train the more carbohydrates you will need. Aim to include higher-fibre carbohydrate foods with every meal. 

• Wholegrain breads, rice and cereals 
• Brown rice and pasta 
• Sweet potato
• Pulses (like beans, peas and lentils) 
• Fruits and vegetables 

Protein is essential for the growth and repair of your muscles. Like carbohydrates, aim to include some protein at every meal. 

• Lean meats, fish, poultry 
• Low fat dairy 
• Plant based proteins such as pulses, nuts, seeds, soy and Quorn
• Eggs 

Dairy is packed with calcium and protein for good bone health. Aim for 2-3 portions a day. 

Fats are an important part of a healthy diet. Choose the healthy unsaturated fats in moderation. 

• Unsaturated oils and spreads such as rapeseed, olive or sunflower oil 
• Nuts, seeds, olives and avocado
• Oily fish such as mackerel, salmon and sardines 

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