You need to fuel your body with nutritious foods and stay hydrated. This means eating healthy foods and drinking plenty of water to fuel your body.

Sport and nutrition are closely linked.

There are no rules that you must follow. However, there are a few things you can do before, after, and during your workout.

Before: Fill up the tank!

Fueling up prior to working out is the equivalent of driving on empty. You may also not have the energy you need to maximize your workout and limit your ability to burn calories.

Ideal fueling two hours prior to exercise is:

• Hydrating water.
• Healthy carbohydrates include whole-grain cereals, whole wheat toast, low-fat or fat-free yoghurt, whole-grain pasta, brown rice, fruits and vegetables.
• Even healthy proteins and saturated fats should be avoided. These types of fuels are digested slower by your stomach. Your muscles lose oxygen and blood that provides energy to your muscles when you consume these types of fuels.

Eat a banana or apple if you have only 5-10 minutes to spare before exercising.

You should eat carbohydrates that are easily digestible to avoid feeling sluggish.

During: Stop for a pitstop.

Drink small amounts of water frequently to keep your body hydrated, whether you are a professional or a moderate-to-low-intensity athlete.

If your workout lasts less than an hour, you don’t have to eat. However, for longer and more intense workouts, you need to consume 30 to 90 grams per hour of carbohydrates, like low-fat yogurt or raisins.

After: Refuel your tank.

Refuel with these foods after your workout:

• Fluids. Water is important. Add lemon, cucumber, or lime slices to the water to give it a little more flavour. Blend water with 100% orange juice to get hydration and carbohydrates. Whole fruit and vegetables that have a high water content, such as carrots, melons, or oranges, can provide hydration and nutrients.
• Electrolytes. Electrolytes can be replenished by eating foods such as fruits and vegetables, fish with high-fat content, dairy products low in saturated fat, nuts, seeds, and leafy greens. All of these foods provide your body with the electrolytes it needs. Be cautious when using sports drinks, tablets, and powders to replenish electrolytes. These products can be high in caffeine and sugar. If you don’t replenish electrolytes, you can get dizzy or lightheaded after a workout.
• Carbohydrates. When you exercise, you burn a large amount of carbohydrates – the main fuel source for your muscles. Your muscles store carbohydrates and protein for energy in the 30-60 minute period following your workout. This helps with recovery. Choose healthier carbohydrates like whole-grain pasta, whole-grain bread or brown rice.
• Protein. Protein-rich foods include skinless chicken breasts, salmon, trout and lean ground beef or pork. Beans, lentils and nuts are all good vegetarian sources of protein. Protein is necessary to repair and grow muscle.
• Healthy fats, such as nuts, avocados, and fish high in unsaturated fatty acids, like salmon, tuna, or sardines, are all good sources. When cooking, use non-tropical oils such as sunflower or canola oil instead of solid fats like butter, coconut oil or butter. These healthy fats are stored in the body, which makes them more available for energy during endurance exercises.

These are only general guidelines. Our digestive systems are different, and it depends on the type of exercise you do.

What works for you is what you should do. What you put into your body is just as important as how you use your body. Both are essential to keep your engine running at its best.