To help your body work at its best and help it get the most benefits, you need to pick the right snacks and drinks before, during and after your workout.
Make sure you’re well hydrated. Try consuming a little caffeine, which has been proven to improve endurance.
DON’T have a big meal or there’s a high chance you’ll end up with a stitch or gastrointestinal gripes. Eat an hour or two before exercise.
Ensure you stay hydrated if you’re exercising for more than 30 minutes. Drink water or a sugar-free isotonic drink – about 500ml an hour is a good guide, but you’ll need more if it’s an intense session or if it’s hot.
DON’T be seduced by high-cal energy drinks, bars or gels. You’ll only need them if you’re working out for more than 90 minutes.
Rehydrate (aim for urine that’s light straw colored, not bright yellow). Eat a balanced, healthy meal.
DON’T consume a protein shake or snack, unless you’ve completed a challenging weights session. Save money by drinking a glass of chocolate milk instead.