Boost that Workout

It’s a new year so time to get in shape for those summer months ahead. Energy levels when working out can fluctuate but if you regularly find yourself running out of steam, you may need to take a look at your diet. Here is our guide on how to maximise your energy levels.

Before Exercise

This is the time to fuel up. Meals and snacks need to be carbohydrate rich as the body releases this energy slowly over a longer period of time. Good choices include wholegrain pasta, rice, bread and potatoes. Include some lean protein too, for muscle tone. Try chicken, fish, beans and pulses. Fruit such as bananas, dried dates and grapes, cereal bars and smoothies all make great snacks. Timing is essential. You should allow 3-4 hours for a large meal to digest or eat your snack half an hour for that quick boost.

It is important that you are drinking plenty of fluids. Drink plain water if you are working out for less than 2 hours. Aim for around 500ml per hour or more if it is humid or when exercising strenuously. Drinks such as Lucozade Sports Body Fuel, Gatorade and Powerade are useful for prolonging a workout for more than 2 hours. But if you are not working hard enough you maybe drinking more calories than you burn off.

During exercise

This is important to maintain energy levels and blood sugar levels and to keep you hydrated. Eat cereal bars, fruit, dried fruit and smoothies for a quick energy release and make sure you stay hydrated.

After exercise

The purpose of a recovery snack or drink is to replace energy and sweat lost during the workout. Food should be carbohydrate rich with some protein to help the body recover. Try banana with milk, yogurt and fruit, rice cakes and peanut butter, dried fruit and nuts or a nut and fruit based cereal bar.

Make sure that you drink plenty of fluids to avoid becoming dehydrated. Drink water, fruit juice, milk or a milkshake or a sports drink if exercising strenuously. Snacks and drink should be consumed within 30 minutes after exercise to help your body to recover.

By making sure that you have enough energy to fuel your workout you should find getting into shape much easier. Let the games begin!