When to eat and exercise

Check out this energy boosting sample menu of what to eat to really get the best out of your workout:

Breakfast
One to one-and-a-half hours before exercise:

• One cup of porridge (large oat flakes) or barley made with one cup of water or skimmed milk. Add fresh or dried fruit and a touch of honey or maple syrup to taste. A glass of water or herbal tea.

Within one hour after exercise:

• One omelette made with four egg whites: one whole egg and two tablespoons of skimmed milk. Toss in a pan that has been lightly coated with a non-fat cooking spray. Serve with two pieces of wholewheat (or rye) toast and a glass of water.
• Bran flakes with non-fat milk and sliced banana, toasted crumpet and no sugar fruit juice.

Lunch
One to two hours before exercise:

• A banana with a handful of almonds and a glass of water.

Within one hour after exercise:

• Mix one tin of tuna (water or brine packed) with a tablespoon of reduced or fat-free mayonnaise and lemon juice. Place this on top of a mixed green salad. Three whole grain crackers, fruit and water
• Pitta bread stuffed with 75g chicken, lettuce, tomato and chopped celery plus one cup of low fat pasta salad. Fruit and a glass or water
• Lean roast beef 50g on wholewheat bread (rye) with lettuce, tomato and mustard. Tossed green salad with a small portion of low fat dressing, sliced yellow and red pepper rings. Fruit and a glass of water.