Enrich's Guide to Nutrition and Exercise

Getting regular movement and having an active lifestyle is one of the most important and effective tools in improving our overall wellbeing. And when it comes to movement, getting your nutrition right is the ultimate workout partner. From fuelling your best performance, reducing the risk of injury, or maximising recovery time, the food we eat has a crucial role to play. Of course, this will vary depending on your amount and intensity of activity, but there are some guiding principles that can really make a difference to how we move.

I don’t know how to begin my exercise journey, I’m unsure of what I should or shouldn’t be doing when starting.

The most important exercise to do is the one we can do consistently and sustainably. 20 minutes a day is preferable rather than 120 minutes once a week, or an intense 6-week program that we can’t wait to finish. If we can shift our thinking to creating an ‘active lifestyle’, it can really help to boost overall movement levels throughout the day. Getting out in nature for walks, a short stretch session halfway through the working day, or putting on a workout video are all great ways to get moving throughout the day. For good health, we want to be aiming for around 30 minutes of moderate physical activity, 5 days a week. We also should try to include strengthening activities that work all our major muscle groups. It's also important to find an activity you enjoy. It's about exploring all different versions of movement and finding which one is right for you.

That sounds good! So, if exercise and nutrition are closely linked, how should I be eating to optimise my goals?

Consuming a well-balanced diet overall when engaging in regular movement is the best thing we can do to support our overall wellbeing. A diet rich in wholegrains and quality proteins forms a strong foundation for any movement habit. We need to make sure that we are eating enough, from all food groups, to support what we are asking our bodies to do. Furthermore, our muscles do not grow from consuming protein alone, but from our overall energy consumption. So, if you want to see any results from hard work, make sure you are eating enough! A lack of food and nutrition before engaging in exercise will leave your body feeling lethargic and your workout feeling futile.

Before exercising:

Try to eat a meal which contains carbohydrates around 2 hours before exercise. Preferably this would include wholegrain carbohydrates, as they can provide a slower, sustained release of energy. Even if you prefer to workout first thing in the morning, you will be setting yourself up for success by fuelling your body. If it’s hard to stomach a full meal, considering trying a fruit smoothie with oats, which can be easier to digest. This is important as your body breaks down carbohydrates to use as its main source of energy. If the sugar is not needed immediately, it can be stored in the liver and muscles as glycogen and released into the blood stream during exercise to fuel your muscle tissues. When you don’t eat enough carbohydrates, your body’s ability to exercise may be impacted as you do not have sufficient energy stores.

Foods to avoid before exercising:

If you know some foods are likely to upset your stomach (such as very acidic or spicy foods), consider leaving them out of your pre-workout meal. Also, try to limit the amount of saturated fats and protein in the hours before your exercise. A meal that is high in protein, fats or even high amounts of fibre can be harder for your body to digest. This can of course change depending on your personal preferences, but for most people a carbohydrate-rich meal is easier on the digestive system.