Nutrition for Exercise

So since my last column, summer is almost upon us, thousands have successfully run their 26 miles around London and the grass has been mowed, a few times! Therefore, now is a great time to use the great outdoors and start exercising. Today's article, with this in mind, is looking at food and drink for exercise.

Let's start with drink, why? because water is the most essential ingredient to a healthy life. Water is especially important for exercise, particularly in the summer months when the sun is at its strongest. It's important to remember, the more hydrated the body is, the better it functions. The body can become dehydrated, often in hotter conditions, as a result of sweating and consequently not bringing in enough fluids. This can have a very damaging effect on your exercise regimes, so don't forget to drink before, during and after exercise.

Food is not quite so simple. What you consume prior to exercise is important for both comfort and performance. Exercising on a full stomach isn't ideal and can cause stomach pains and cramping. Therefore, enough time should be allowed for digestion, typically between 1 to 4 hours. Everyone is a little different so you will have to experiment and learn in time what works for you. If you are working out early in the day then an easily digestible meal is imperative, often in this case a liquid meal may be better as liquids digest far quicker.

So my top tips are...

1.       Drink plenty of water! Especially in readiness for exercise.

2.       Don't forget to drink before, during and after exercise.

3.       Food is your main energy source, so make sure you eat before exercise.

4.       However, allow enough time for digestion.

5.       The body needs replenishing of fluids and energy stores after exercise, so more water and more food!

Oliver Kelly 2010 ©