There is no doubt that exercise improves our physical and mental health. When we move more, not only can it reduce our risk of different forms of ill health but it has also been shown to improve our emotional wellbeing.

Any form of movement will constitute exercise, simply moving more can have huge health benefits. When we think about the type of movement we take part in, it is as simple as doing something that you enjoy and that you feel you can make part of your long term wellbeing.

If you choose to take part in exercise that is quite intensive, or gets your heart pumping and you start to feel sweaty, it’s key that you focus on your nutrition before and after the exercise. This can help to fuel the body ready for the movement and also aid in the recovery after the movement. 

What foods do we need to include? Let’s take a look:

Carbohydrates

The role of carbohydrates is to provide the body with energy.. After a workout, your muscle glycogen stores are depleted and need to be replenished. This is important before we work out, but after exercise your body needs carbohydrate to help get sugar back into the muscles. This is in the form of glycogen. Ideally you want to eat something that contains carbohydrates within 30 minutes of exercise. Examples of carbohydrates would include:

Fruits like bananas, berries, and apples

Whole grain bread or rice

Wholemeal pitta bread

Wholemeal crackers

Protein 

Protein is essential for repairing and rebuilding muscle tissues that are broken down during exercise. Consuming protein post-workout provides your muscles with the necessary amino acids to repair and grow. Just like with carbohydrates, you want to try and have some protein within 30 minutes of exercise. In an ideal ratio you would be looking at roughly 3 parts carbohydrate to 1 part protein in your snack. Examples of protein include:

Chicken

Salmon

Turkey

Eggs

Dairy products like Greek yogurt and milk

Hummus

A good quality protein powder

Hydration

Staying hydrated is crucial for recovery. Exercise leads to fluid loss through sweat, and replenishing these fluids is necessary to maintain optimal bodily functions. Drink water before, during, and after your workout. In addition to water, consider drinks that contain electrolytes to help restore the minerals lost during sweating, such as sodium, potassium, and magnesium. Coconut water, sports drinks, and electrolyte-infused water are good options.

Did you know, due to the electrolytes and other nutrients, research has actually shown milk to be one of the most hydrating drinks we can consume? If you enjoy it, a glass of milk after exercise can be a great way to hydrate your body.