Fuelling your body for exercise

Before embarking on anything that is going to raise your heart rate, you must ensure that it is safe to do so. Simple things such as;

• Making sure you eat correctly before going to the gym
• Ensuring you have drunk enough water before going for a swim
• Having a good night's sleep before you get up for a spin class

It is then important to fuel your body for exercise. Your body needs enough calories to create energy. It is incorrect to think ‘eating less, exercising more will make you lose weight’. Exercising excessively on an empty stomach actually has detrimental effects on the body and will lead to you feeling fatigue or faint, exactly what you do not want after a workout!

Instead you need to feed your muscles. Healthy fats, protein and carbohydrates are necessities in your pre and post workout meals! This will give you the energy you need to complete your workout to the best of your ability, converting all of the unwanted fats into lean muscle. Here are some of the best foods to consume before your workout, but remember to leave at least 45 minutes for digestion!

• Bananas - fast acting carbohydrates to keep you energised
• Oats - packed with fibre giving a slow and steady release of energy
• Egg whites - a source of protein that contains no fat, to help you build lean muscle
• Chicken breast - similar to egg whites, chicken is an excellent low fat protein
• Whole grains - packed with fibre for slow-release, sustained energy

The National recommendation for exercise is ‘little and often’ - 30 minutes of exercise, 5 days a week, supplemented with healthy eating,  Adopting this lifestyle; improves your cardiovascular system, lessens the risk of cancer, builds strong bones, wards off diabetes and can even make you smarter!

Whatever you do, remember that exercise is your play time, so go out and enjoy whatever activity you choose to do!