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By Nutrition Experts  

Tuesday, July 19, 2011.

Here are some healthy eating tips to fuel your exercise plan:

Start your day with breakfast

Take regular healthy snacks. They are a great way to refuel Balance your food choices so you get a full range of nutrients- don’t eat too much of any one thing.

Eat more wholegrains, fruit and vegetables. These foods give you carbohydrates for energy plus vitamins, minerals and fibre. And they taste good

Try the following energy boosting Foods when exercising and


Oats are low on the glycaemic index which means that your body gets a slow steady release of energy. They are high in fibre which keeps you fuller for longer and contain B-vitamins, critical for energy production in your body.


Pasta is also low on the glycaemic index and high in carbohydrate which is the source of most of the crucial fuel energy source for the brain, red blood cells, muscle and organs.


Lentils provide both carbohydrates and protein for energy and muscle repair. They are also a great source of fibre, and provide useful amounts of energising B-vitamins, iron, magnesium, potassium, zinc and copper.



Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients and helps regulate body temperature. Aim to drink six to eight 200ml glasses of water a day.


The sugar in bananas is an easily digested form of carbohydrate. Bananas are also a good source of potassium, an essential mineral that helps to maintain normal nerve and muscle function.

Fruit smoothies made with low-fat yogurt

Yogurt provides a healthy balance of protein and carbohydrates while fresh fruit gives you a quick energy boost along with the nutritional benefits of fibre, vitamins and minerals. What makes a good post-workout snack?

After working out it's best to consume foods that are high in protein and carbohydrates but low in fat. Protein is necessary for muscle growth and repair whilst carbohydrates are necessary to replenish the glycogen levels that were used to fuel your workout.

Some post work out snacks:

Fruit such as banana or some grapes.

Semi- skimmed milk (not only does it have protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating).

Low-fat cheese and crackers.

Banana smoothie made with low fat yogurt, berries and orange juice.

Baked beans & two slices of wholegrain toast.

Cereal with low fat milk.

Baked potato with cheddar cheese or tinned tuna.

Low fat yoghurt topped with muesli/cereal.

Sandwich with wholegrain bread, peanut butter or turkey breast slices and desired salad (lettuce, cucumber, tomatoes, peppers).

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