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