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What you should eat before and after training. If you are exercising regularly, it is vital that you are fuelling your body correctly. Nutrition is an important part of being an athlete, as food is needed to fuel the body and help it recover. So what foods should you eat before a workout? According to Kerry Beeson, nutritional therapist (BSc) at Prep Kitchen (prepkitchen.co.uk), try to eat foods high in protein and complex carbohydrates and avoid foods high in fat. "As for what you should avoid in the hours leading up to your exercise, I always recommend steering clear of any foods high in fats - such as nuts, cheese and fatty meat - as well as high-fibre food, Foods which are too high in fibre can cause gas and bloating which isn't ideal before a high-intensity workout.” "When it comes to pre-workout meals, they should be high in protein and complex carbohydrates as they will work together to provide energy and support your hard-working muscles.” The nutritional therapist recommends foods such as sweet potato and brown rice for "a more long-lasting energy release". What are the best post-workout foods for athletes? When it comes to post-workout meals, you should try to eat foods that will help with the recovery process. ”In the post-workout stage your body really needs nutritious food to replenish and refuel. Some great options for the recovery stage are eggs, spinach, lean meats or whole-grain pasta. Again, this also depends on the type of exercise you have completed. After strength training, I recommend aiming for a 2:1 ratio of carbohydrates to protein. Whereas, if you have just finished an endurance-based session, this ratio should be around 3:1” The nutritional therapist notes that you should also try to avoid high-fat foods for the first couple of hours after your workout because this may place "unnecessary strain on your digestion while your body recovers”.
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