Eating before exercise
Try to eat at least a couple of hours
before exercising and choose low GI carbohydrates for a slow release of
energy. Fat, fibre and large amounts of protein slow down the stomach
emptying process, so neither a bag of chips or a protein shake is a
good idea!
Eating after exercise
The two hours
following exercise are crucial for optimum recovery and repair. If you
miss this window your body cannot replenish its carbohydrate energy
stores in time for another workout the next day. The best option is a
meal containing both protein and carbohydrates - the protein for muscle
building and repair and the carbohydrate to replenish glycogen stores
ready for the next workout. While we know that high GI carbohydrates
result in better replenishment of glycogen, more recent research has
shown that low GI carbs are actually the better choice. This is because
that while the storage of glycogen may be less, the body is better at
sparing glycogen in the next workout session and will instead burn more
fat. This makes life easy – low GI carbs are simply the best ones to
choose every time.