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Mind, body & soul 


Get the most from your EXERCISE


You’ve bought all the right kit and your exercise plan has you on target to achieve your fitness goals. But whether you’re hitting the gym or pounding the pavements training for a marathon, what and when you eat is vital if you’re to reap maximum benefits from your workout.


Agnese Pore The first thing to remember is that


carbohydrates are your friend when it comes to exercise, even if your goal is weight loss. “Carbohydrates are the main fuel used by working muscles and the brain,” explains Agnese Pore of the Sevenoaks Medical Centre, a registered dietician with expertise in sports nutrition.


“Eating carbohydrates before exercise


can help improve performance and keep you going for longer without hitting the wall,” she adds.


Protein is important too, as it helps


repair and build muscles. Agnese Pore recommends you eat 20-30g of protein within an hour of exercise to help your


muscles recover and repair (see below). A banana is the perfect snack if you’re


feeling peckish about 30 minutes before exercise, but a heavy meal before you’re due to work out isn’t a good idea. Your body’s energy will be focused on digesting your food, which means it will be less available to fire up your other muscles.


Depending on what you eat, Agnese


Pore advises you allow between one to four hours after a meal or snack before you start exercising. “The amount of time will depend on the amount and type of the food you have eaten,” she says. “Too much protein or fat will slow down the movement from the stomach, and will make you feel uncomfortable. If you have only an hour or so before you’re due to exercise, aim for a meal or snack that is rich in carbohydrates, low in fat and moderate in protein. A bowl of porridge made with low-fat milk or a wholegrain sandwich or bagel with chicken and salad are all good choices,” she says.


Drinking enough is just as important as what and when you eat. Dehydration, when the water content in your body falls too low, can have a major effect on


Get your 20-30g of protein from one:  small chicken breast  100g tin of tuna


 medium fillet steak


What and when you eat can affect the benefits you get from your workout. Here’s all you need to know…


your performance so it’s important to have a good glug before and during your workout. “The amount you will need to drink during exercise depends on the amount you sweat,” says Agnese Pore. “This varies from person to person and depends on the intensity and length of your exercise session. Environmental factors can also play a role, so make sure you drink plenty when it’s hot. And if your training session is set to be more than an hour, you might be better off with an electrolyte-based sports drink such as Lucozade.”


Editorial supplied by Trish Lesslie


 pint of semi-skimmed milk  200g pot of low fat yoghurt Mid Kent Living 41


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