The correct timing of food before and after exercise is truly one of the most important factors in weight-loss. Please read the following information carefully and be sure to implement it as it will help you get the most benefit from your exercise routines.

Before You Exercise

You need to time your food intake in conjunction with your workout so you don’t feel full or severely depleted and so you can maximise the "burning" of body-fat. Digestion time depends on the type and quantity of food you eat. If you eat a high quantity of food it will take longer to digest than a smaller quantity. If you eat a meal high in fat, protein and/or fibre, it too will also take longer to digest. A general guide is to have a meal 2-3hours before exercise. However, you need to experiment to discover what meal timing works best for you. Eating a meal or snack just before a workout will prevent body-fat from being used as a fuel source. This is because your body will use the engery derived from the meal/snack as fuel for the exercise instead of body-fat stores, therefore defeating the main purpose of exercising.

After You Exercise

After exercise your body requires carbohydrates so it can replenish your energy stores. Therefore it is important to eat food with a high GI value 30-40mins after exercising followed by something substantial with a lower GI value. An after-exercise meal could be a drink of cordial followed by a multi-grain sandwich. The reason you wait 30-40mins after exercise before eating, is because in this time frame, your body is burning internal stores of fat to provide energy which will help it return to a normal state (homeostasis). If you eat within the 30mins after exercise your body will then use the food (energy) ingested instead of your internal supply of fat.

NOTE:

• If you feel dizzy, light-headed or queasy or suffer from a condition, then eat/drink carbohydrates immediately after exercise.

• Consuming energy drinks (or any drink containing sugar/carbohydrate) during exercise is a huge mistake if you want weight-loss! This will cause your body to utilise the energy it derives from the drink as fuel instead of body-fat.

• You can still loose weight if you eat immediately after exercising, waiting 30-40mins before eating is just one method available to use.