Nutrition for

sport and
exercise
We’ve put together these
simple tips to help you eat
well for sport and exercise.
Whether you’re doing a
casual workout or training
for a major sporting event,
what you eat and drink is
really important. The right
nutrition will provide energy
to fuel your body during
exercise, reduce your risk of
injury and illness, and help
you to recover afterwards.

We’ve put together some

general tips to help you
perform at your best and
achieve your goals. If you’re
training regularly for a
specifc event, speak to a
dietitian for advice that’s
personalised for you.

Food for energy

To help you get the most from exercise,
it’s important to eat a healthy balance
of foods rich in nutrients. This includes
carbohydrates, protein, healthy fats,
fruit and vegetables, and fuids.
Carbohydrates It’s a common misconception that
Carbohydrates are your body’s main carbohydrates are fattening, but as
source of energy. Whatever activity with all nutrients it’s important to
you’re doing, carbohydrates play eat the right types in moderation.
an important role in helping you If you’re doing a lot of exercise,
perform at your best. They help carbohydrates are essential for
to regulate your blood glucose energy. If you don’t eat enough
(sugar) level. During digestion, carbohydrates, your body may
carbohydrates are broken down into Aim to include starchy use the protein you eat for
individual units of sugar (glucose). carbohydrates with every meal. energy instead of for building and
These sugar units are then used by These could include: repairing your muscles.
your muscles to provide energy for
movement. Your body can store a  wholemeal bread Lack of carbohydrate could also
limited amount of carbohydrate as  brown rice and pasta have a negative effect on your
glycogen in your muscles and liver.  potatoes performance and might cause:
This provides an available source of  wholegrain cereals and
carbohydrate ready for the next time porridge  low energy levels
your muscles need sugar to release  couscous and noodles  early tiredness
energy for movement.  reduced concentration
 delayed muscle recovery
The exact amount of carbohydrate
you need to eat will depend on how
much energy you need every day,
and is unique to you. This takes into
account what type of activity you’re Top tips
doing, whether you’re a man or a  Keep your energy levels topped up by having a low-fat,
woman, your age, and environmental high-carbohydrate meal or snack two to three hours before you exercise.
factors like the temperature.  Replenish your glycogen stores after exercise by eating a snack or meal
Generally, the harder you train, the that contains carbohydrate within 30 minutes of fnishing your workout.
more carbohydrates you need.

Protein Protein supplements

Protein is essential for the growth It’s important to remember that There are lots of products and
and repair of your muscles. Eating the exact amount of energy your supplements available such as shakes,
enough protein will help your body body needs is unique to you. If powders and bars that contain added
to recover properly after exercise. you eat a healthy diet, this should protein. But you can usually get the
The exact amount of protein your provide enough protein to meet protein your body needs by eating a
body needs will depend on the your needs when you exercise. But healthy, balanced diet that includes a
type of activities you do. As with if you’re doing a lot of exercise or variety of protein-rich foods. Taking
all nutrients, the more exercise you are training for a specifc event, extra protein supplements isn’t
do, the more protein your body is you might need more of some necessary for most people and won’t
likely to need. nutrients. Speak to a dietitian help you to grow bigger muscles.
to make sure you’re getting But protein supplements can be
Here are some sources of protein everything your body needs. useful when you’re short on time or
that you could include in your don’t have an appetite straight after
meals and snacks throughout exercising. They can provide you with
the day. the nutrients your body needs to
recover when you don’t have access
to food to make a meal.
Sources of protein
Lean meat and poultry such as chicken Top tips
Fish such as salmon and tuna  Try to eat two to three
portions of high-quality, low-fat
Eggs protein throughout the day.
Low-fat dairy products such as milk and yoghurt  If you’re exercising a lot and really
pushing your body, have protein
Dairy alternatives such as soya mince or tofu
alongside some carbohydrate,
Pulses such as beans and lentils 30 minutes to two hours after a
workout. This will help recovery.
Nuts (unsalted are best)
 Healthy fats
Fat is an important part of a
healthy diet. Fats are a valuable
source of energy and provide you
with vitamins such as A, D, E and
K. They also contain essential fatty
acids, which your body isn’t able to gain weight. So, it’s important
to make for itself. As with all foods, to eat the right types of healthy,
eating too much can cause you unsaturated fats in moderation.

Top tips
 Aim to eat less saturated fat. Saturated fats can
increase your level of bad LDL cholesterol which is
harmful to your health. They’re found in takeaway
foods, cakes, biscuits, dairy products like butter and
fatty meat products such as red meat and sausages.
 Opt for unsaturated fats wherever possible because these are healthier
choices. Unsaturated fats may be monounsaturated or polyunsaturated.
 Foods high in monounsaturated fats include avocados, olive oil and
nuts such as cashews and almonds.
 Food high in polyunsaturated fats include oily fsh such as salmon,
mackerel and sardines, as well as nuts and seeds like pumpkin seeds.
Polyunsaturated fats contain essential fatty acids such as omega 3,
which can increase your level of good HDL cholesterol and are good
for your heart health.

Fruit and vegetables

Fruit and vegetables are packed
with vitamins and minerals that
are important for:

 building and repairing your

muscles after exercise
 energy production
 making haemoglobin–this is
the substance in your red blood
cells that carries oxygen
around your body
 maintaining bone health
 keeping your immune system
working well

Top tips
 Try to eat at least fve different portions of fruit and vegetables every day.
 A portion of fruit or vegetable is roughly 80 grams. For example, one
banana, two plums, a handful of grapes, a dessert bowl of salad or three
heaped tablespoons of vegetables.
 Fresh, frozen, tinned and dried varieties, fruit juice, smoothies and
pulses all count towards your daily intake of fruit and vegetables. But
be sure to limit dried fruit to one heaped tablespoon (30g) and eat
these with a meal. This is to reduce the impact of the high sugar
content of dried fruit on your teeth. Also, limit fruit juice and smoothies
to one small (150ml) glass per day.
 Aim to eat a colourful variety of seasonal produce. Whether they’re
green, yellow or red, each colour group contains a different combination
of vitamins and minerals, so be sure to try them all.
 Vitamin and mineral
supplements
Taking vitamin and mineral
supplements isn’t usually
necessary unless you have specifc
medical or nutritional needs. For
example, you might be cutting out
a certain food group from your
diet, or you might be pregnant,
or over 65. If you don’t have such
specifc needs, you should be
able to get all the vitamins and
minerals your body needs through
a healthy, balanced diet. Even if
you’re doing a lot of exercise, a
balanced diet that includes plenty
of fruit and vegetables should
supply all your needs. If you have
any questions about your
personal needs, speak
to a dietitian for
more information.

Fluids Drinking enough fuids during

Around 60 per cent of your exercise can help to:
body is made up of water and
that is essential for your body  keep your energy levels up
to function properly. When you  regulate your temperature
exercise, you can lose a lot of  keep your focus and
water through sweating. So, it’s concentration
important to be well hydrated  prevent you from getting
before, during and after you cramp
exercise.
Keeping an eye on the colour and
volume of your urine is a simple
way to test how well hydrated
you are. The darker it is, the more
dehydrated you are. Passing
a normal amount of urine can
suggest you’re well hydrated,
whereas small amounts can mean
that you’re dehydrated.
Try these ideas to help you get the
most out of your exercise routine

Before exercise
Before your workout, try to eat a meal or snack that:

 is high in carbohydrates to increase your blood glucose level

and your glycogen level
 contains some protein to help your muscles recover after exercise
 is low in fat and fbre because these can take a long time to
digest and may cause tummy problems

Pre-exercise snacks Pre-exercise meals

30 to 60 minutes before you Two to three hours before you Pre-exercise
exercise, pre-exercise snacks exercise, pre-workout meals could
hydration
could include: include:
Try to make sure you’re
 Greek yoghurt with fruit  wholegrain cereal or porridge already well hydrated before
 homemade granola bars with low-fat milk you start exercising by
 bagels, rice cakes or  two slices of wholemeal toast drinking steadily throughout
crispbreads topped with with poached eggs or baked the day. Water, tea and
chopped banana beans coffee, all count towards your
 a smoothie  a jacket potato with tuna and daily fuid intake. Fruit juice
made with salad and smoothies also count,
fruit and  lentil and vegetable soup with although it’s best to limit
low-fat milk a wholemeal bread roll these to one small (150ml)
glass a day.

During exercise
You shouldn’t need to eat during a short workout because your body
will use your blood glucose and your glycogen stores for energy. But if
you’re taking part in endurance or high-intensity exercise that’s over an
hour long, you’ll need some extra carbohydrates for energy. For more
information on this, speak to a dietitian for advice that’s tailored to you.

Hydration during exercise

During exercise, drink little lasting more than an hour, an Some sports drinks are very
and often to help you stay isotonic sports drink (including high in sugar, but it’s easy to
hydrated. Water should be homemade varieties) may be a make your own version at home.
enough for short workouts better option. These drinks help to Simply add 200ml of squash
lasting less than an hour. If replace the sugar and electrolytes (not a low-sugar variety) and a
you’re doing a moderate-to- you lose through sweat when small pinch of salt to 800ml of
vigorous intensity workout doing endurance exercise. water and stir well.
After exercise
After you exercise, it’s important to replenish your nutrient
stores to help your body to repair and recover. Try to eat a meal
or snack that contains:

 carbohydrates to replenish your glycogen stores

 protein for building and repairing your muscles
 fuids for rehydration

Post-exercise snacks Post-exercise meals

If you’re not having your Within two to four hours after Post-exercise
main meal within 30 minutes you exercise, good choices hydration
of fnishing your exercise, for post-workout meals could
good options for snacks are: include: Remember to keep
rehydrating after exercise to
 a banana and a glass of  chicken or fsh with potatoes help your body recover. If you
low-fat milk and steamed vegetables eat and drink as usual after
 a fruit and yoghurt  pasta with Bolognese sauce exercise, your hydration levels
smoothie and a leafy green salad will gradually return to normal.
 a handful of dried fruit  vegetable chilli with rice
and nuts or pasta Low-fat milk is a source of
 a sports bar  noodle stir-fry with carbohydrates, protein and
that contains chicken or prawns and minerals and can also help you
carbohydrates vegetables to rehydrate after exercise.
and protein Try making a smoothie with
banana and milk to help your
body repair and recover.

Remember...
that everybody is different, You might fnd eating a meal
and you might react differently within 30 minutes after exercising
to certain foods or eating at doesn’t feel comfortable in your
particular times when exercising. tummy, so drinking a smoothie is a
Race It could work best for your body better option for you. If you have
day if you eat three hours before you an important event or race coming
exercise to allow enough time for up, make sure you know what suits
your meal to digest. Or you might you and don’t try anything new on
prefer to eat a small snack an hour race day. Experiment with different
before you start moving. foods and timings during your
training and see what works best
for your body.