Exercise and Eating – Top Tips

with Merchant Gourmet Chestnut Puree and Quinoa

Exercise – the UK’s number 1 New Year’s resolution for 2018. We want to help you fulfil this goal! Eating the wrong foods before, during or after exercise can have a profound effect on your performance. Follow our top tips to stop food getting in the way of that new healthy lifestyle.

Before exercise

You don’t want to consume any foods that may cause stomach discomfort, usually those high in fat and fibre.

Choose:

porridge
fruit
a slice of wholegrain bread
yoghurt or non-dairy alternative
a glass of milk or non-dairy alternative

Avoid:

avocados
olives
full fat cheeses
chips or crisps
raw vegetables
high-fibre cereals

During exercise

60 minutes of exercise or less should only require water for quick hydration. Not drinking enough could have a major effect on your performance, therefore it is important to drink regularly throughout the day and start a session well hydrated. For exercise exceeding an hour it is advised to have something that is quickly and easily digested.

Choose:

a glass of milk or low-fat yogurt
a banana
dried fruit
a cereal bar

Avoid:

fast food
sweets or chocolate
white bread

After exercise

Eating after exercising can help aid faster recovery and build muscle. Get it right and you’ll feel even better about those reps you have conquered!

Choose:

a glass of milk or non-dairy alternative
a banana
fish
starches – rice or potatoes

Avoid:

raw vegetables
nuts
butter
bacon
coffee
fast food

A few recipes to aid exercise and recovery…

Superseeded Cocoa Protein Balls

Nutritious, convenient and super-easy to make, protein balls are a great snack for before, during or after a workout.

Chestnut and Quinoa Energy Balls

Quinoa Porridge with tangy blackberries

Easy on your stomach, this bowl of love will give you the little boost your body needs. The small quantity of nuts will keep insulin levels from dropping mid-workout.