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    Julien Bertherat
    Apr 02, 2020

    Before sport or exercise

    in Food and diet

    Food

    You should allow about three hours before you exercise after having a main meal, such as breakfast or lunch.


    An hour before exercising, having a light snack that contains some protein, and is higher in carbohydrate and lower in fat, is a good choice to help you perform during your training and recover afterwards.


    Choose a snack that you'll digest quickly, like:


    • Porridge

    • Fruit, such as a banana

    • A slice of wholegrain bread spread thinly with a nut butter

    • A plain or fruit scone with low-fat cheese

    • Yoghurt or non-dairy alternatives

    • Cottage cheese and crackers

    • A glass of milk or non-dairy alternatives


    Snacks to avoid before exercise


    These types of food may cause stomach discomfort if eaten just before exercising.


    Fatty foods, like:


    • Chips or french fries

    • Avocados

    • Olives

    • Crisps

    • Full-fat cheeses

    • Large amounts of nuts


    High-fibre foods, such as:


    • Raw vegetables

    • High-fibre cereals

    • Raw nuts and seeds

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