Make sure that most of your food is properly digested before attempting any intensive exercise.

Metabolism and digestion rate

It takes some time for your body to convert food into energy so you should have your meal AT LEAST 3-4 hours before you begin the exercise. This is a ballpark estimate, depending on your metabolic rate and rate of digestion.

If you decide not to wait that long, avoid combining a big meal with too much strenuous exercises as it could lead to nausea and vomiting.

What to eat before exercising?

Before undertaking moderate to heavy exercises, have a low-fat meal that’s high in carbohydrates to keep your momentum going. However, you don’t want to be saddled with excess fat that cannot be burnt off after your sweat session, so avoid deep fried foods. High-fat foods will also affect your performance when you are exercising.

As a rough guide, rice, bread and pasta make good choices for a pre-workout munch. Rice, in particular, is a safe choice for people with food allergies. You can also supplement your pre-exercise meal with some non-fat yoghurt and fruit juices.

What to eat after exercising?

Eating after a workout is usually about replenishing your body’s depleted energy stores. If your routine was particularly strenuous, then it’s natural to feel more tired and hungry because the exercise would probably have eaten into your energy reserves. Hence the tendency for athletes to have unusually increased appetite.

After a workout, follow the low-fat, high-carbohydrate template to restore your energy levels. Lost body fluids will also need to be replenished, so drink plenty of water right after your workout as well as during your post-workout meals.

Make sure to refill your energy stores with enough carbohydrates before attempting another strenuous workout session. Usually, this means keeping at least a 12-hour gap in between workouts.