Diet & Fitness 

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Should I eat before or after exercising

The types of foods eaten and the fluids drunk are important to gain maximum benefit from exercise. In terms of carbohydrates, e.g. pasta, rice, potatoes, bread, etc, it is generally accepted that for most sports these should contribute about 60-70% of energy intake with protein providing around 12% and the remainder coming from fat.

Excessively long gaps between eating and exercising should be avoided and snacks should be eaten. For example, after strenuous exercises it might be useful to have a high carb snack like something bread-based or fruit. Before and post exercising it's important to be fully hydrated; some people find it useful to rehydrate with an isotonic sports drink.

For an athlete, the aim of a weight loss diet is to decrease the body's fat store without comprising on their glycogen stores (carbohydrate store that is broken down during exercise), water or muscle mass. So it's important to ensure that the diet contains sufficient carbohydrates to refuel the glycogen stores. The diet also needs to be low in fat. A great book called The Complete Guide to Sports Nutrition by Anita Bean (A&C Black, 1996), which you may want to borrow from your local library, provides useful advice for those interested in sports and who also wish to lose weight.

Why not chat to other iVillagers about exercise on the Love Your Body message board. Take a look at some of the LIVE discussions happening now on the board:

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