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Top Tips for Exercise and Eating

Exercise – the UK’s number 1 New Year’s resolution for 2018. We want to help you fulfil this goal! Eating the wrong foods before, during or after exercise can have a profound effect on your performance. Follow our top tips to stop food getting in the way of that new healthy lifestyle.

Before exercise

You don’t want to consume any foods that may cause stomach discomfort, usually those high in fat and fibre.


  • porridge
  • fruit
  • a slice of wholegrain bread
  • yoghurt or non-dairy alternative
  • a glass of milk or non-dairy alternative


  • avocados
  • olives
  • full-fat cheeses
  • chips or crisps
  • raw vegetables
  • high-fibre cereals

During exercise

60 minutes of exercise or less should only require water for quick hydration. Not drinking enough could have a major effect on your performance, therefore it is important to drink regularly throughout the day and start a session well hydrated. For exercise exceeding an hour, it is advised to have something that is quickly and easily digested.


  • a glass of milk or low-fat yoghurt
  • a banana
  • dried fruit
  • a cereal bar


  • fast food
  • sweets or chocolate
  • white bread

After exercise

Eating after exercising can help aid faster recovery and build muscle. Get it right and you’ll feel even better about those reps you have conquered!


  • a glass of milk or non-dairy alternative
  • a banana
  • fish
  • starches – rice or potatoes


  • raw vegetables
  • nuts
  • butter
  • bacon
  • coffee
  • fast food

A few recipes to aid exercise and recovery… 

Superseded Cocoa Protein Balls

Nutritious, convenient and super-easy to make, protein balls are a great snack for before, during or after a workout.

Top Tips for Exercise and Eating 1

Chestnut and Quinoa Energy Balls

Top Tips for Exercise and Eating 3

Quinoa Porridge with tangy blackberries

Easy on your stomach, this bowl of love will give you the little boost your body needs. The small quantity of nuts will keep insulin levels from dropping mid-workout.

Top Tips for Exercise and Eating 5

Mexican Grains and Chicken Burrito Bowl

This nutrient dense dish will fill you up after a work out nicely, without the dreaded bloat.

Top Tips for Exercise and Eating 7

Teriaki Salmon with Wholegrain Rice & Seaweed

Salmon has bioactive peptides which helps inflammation reduction and gives joint support for after exercising.

Top Tips for Exercise and Eating 9

For more information visit the NHS LiveWell Website.


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