Research shows the importance of nutrition for exercise. However, it is not always clear whether it's best to eat before or after you exercise.

The following should be considered:

• What you're training for.
• The level you're at. An elite athlete's needs differ from a beginner.
• Considering what works for you.

When we exercise, our bodies use energy, either supplied by carbohydrates stored in our bodies, or from the food we eat.

• If the exercise is demanding or we exercise for a long time, we use more stored carbohydrate.
• If your energy is low, or you're doing a longer or more demanding session, consuming carbohydrate-rich foods such as pasta, rice, cereals or fruit three to four hours before exercise can help.
• Eating lower glycemic index foods such as porridge oats or whole grain bread can better sustain energy during exercise.
• Eating right before exercising could cause indigestion, cramps or nausea.
• If your goal is building strength or muscle, eating protein before exercise may improve overall recovery responses.