Exercise nutrition: whether you should eat before or after a workout depends on your fitness goals

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.