Before Workout

You should have a meal 2–4 hours before exercising or a snack 1–2 hours before exercising. This allows enough time for digestion, prevents a drop in blood pressure, helps burn fat more efficiently, and enables you to exercise more effectively. Your pre-exercise meal should be rich in complex carbohydrates and low in fat, while your pre-exercise snack should be rich in simple carbohydrates and low in fat.

After Workout

After your workout, your body gets stronger and fitter. Eating the wrong kinds of food will make you feel exhaust- ed and less energetic for the rest of the day. So try eating the right foods within 2 hours after exercise, you'll have more energy, feel stronger and gain more fitness. The post-exercise snack should be rich in carbohydrate and protein and low in saturated fat.

Meals To Eat Before

• Cheese, chicken, fish, egg or peanut butter multigrain sandwich

• Pasta dish with tomato sauce & cheese

• Whole grain cereal or muesli with milk or yogurt

• Lean meat, chicken or fish with brown rice or baked sweet potato

Snacks To Eat Before

• Fresh or dried fruits (e.g., banana, apricots, or raisins)

• Smoothies (made with skimmed milk)

• Non-fat or low-fat yogurt

• Date ball or no-bake energy

Refueling Snacks to Have After Exercising

• Cottage cheese with mixed fresh fruits

• Plain yogurt with berries and chia seeds Smoothie (made with dairy/protein shake and chia seeds) • Tuna, chicken breast, cheese with brown bread, pasta, or potato

• A handful of raw nuts and dried fruits

• Rice cakes with cheese or hummus

• Granola with milk or yogurt

During Workout

When training for more than an hour, a snack may be essential to help sustain your energy. It maintains steady blood sugar levels and refuels your muscles, keeping you going strong.

Snacks (containing< 5g Fat Per Serving) To Have While Exercising

• Healthy energy bar

• Raisins or sultanas

• Banana

• Sports drink