Exercise and carbohydrate-rich diets

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.

Recent research shows that training in a fasted state can lead to efficient fuel use, fat burning, improved blood sugar and hormone regulation. This is helpful when training for a marathon to help delay fatigue.

• Studies also show that eating soon after exercise can help maximise recovery, particularly eating carbohydrates.
• But there is also evidence that eating protein during recovery can maximise muscle growth. If training is done later in the day, eating a small protein meal before bed can help with acute recovery.