So you’ve decided to eat right! Well done! But did you know that you will have to build a healthy diet into your exercise plan? Eating right will delay tiredness so you can push ahead with your exercise regime.
 
To get the most out of your exercise plan make sure it includes eating the right foods, in the right amounts. This should include the following key nutrients:
 
Carbohydrates
 
Complex carbohydrates are the muscle’s preferred energy source for long-lasting exercise. Flour and starch-based foods, such as bread, potatoes, pasta and cereals, are a good source of complex carbohydrates.
 
Proteins
 
These are essential for building and repairing body tissues, including muscles. Athletes need more protein than sedentary people. Main protein sources eggs, vegetables, peanut butter, cheese, and all kind of meats.
 
Fluids
 
During exercise your body looses a lot of water, so keep hydrated! It's important to drink water frequently even when you don't feel like it!
 
Avoid foods high in fat, sugar or fibre before exercising.
 
This means staying away from cheeseburgers, French fries, ice cream, cookies, potato chips, and any deep fried foods all of which take longer to digest and can cause stomach discomfort. High sugar foods may cause your blood sugar to drop quickly during exercise which will leave you feeling tired.
High sugar foods include regular soft drinks, candy bars, and sweetened juices. High fibre foods, such as wholemeal/grain breads, pasta, vegetables and bran flakes, may cause gas and stomach discomfort for some people.