What should I eat before exercise?

Before exercise, focus on starchy carbohydrate foods such as pasta, rice, bread, or potatoes to fuel your body. Eating a light carbohydrate-based meal or snack a couple of hours before activity gives your body the energy it needs to perform at its best. Avoid heavy, fatty, or very high-fibre meals immediately before exercise.

What should I eat after exercise to recover?

After exercise, rehydrate with water and eat as soon as you can. If you train once a day or less, focus on a balanced meal with carbohydrates and protein. If you train multiple times a day, refuelling with a source of carbohydrate and protein — such as a glass of milk and a banana — within 60 minutes of finishing your first session can help you recover faster.

How much water should I drink when exercising?

Staying hydrated is essential for performance and recovery. For hard sessions lasting longer than an hour, consider an isotonic sports drink, milk, or a combination of high-carbohydrate food and water. You can make a homemade sports drink with 200ml of squash (not low calorie), 800ml of water, and a large pinch of salt. For shorter or less intense sessions, water is usually sufficient.

Do I need extra protein to build muscle?

While protein is important for muscle repair and recovery, eating protein-rich foods alone won't build big muscles. Muscle is gained through a combination of muscle-strengthening exercise and a diet that contains protein alongside sufficient energy from carbohydrates and fats. Eating more protein than your body needs means the excess is simply used for energy.

How do carbohydrates help with sport and exercise?

Starchy foods and other forms of carbohydrate are the primary energy source for physical activity. In general, the more you exercise, the more carbohydrates you need. A demanding exercise regime will use up stored carbohydrate energy quickly, so including carbohydrates in most meals is important. A diet low in carbohydrates can lead to lack of energy during exercise, loss of concentration, and delayed recovery.

What should I eat if I want to manage my weight while staying active?

Eating a healthy, varied diet provides all the nutrients you need. When you're physically active, your body uses more energy (calories), which can help with weight management. If you're not looking to lose weight, you may need to eat a little more to replace the extra energy used. Focus on a balanced diet with plenty of carbohydrates, lean protein, fruits, and vegetables.

A person standing at a kitchen counter which has a variety of healthy nutritional foods on it to aid physical activity

Food for sport

Good nutrition fuels your body for movement, supports recovery and helps you feel your best. Whether you’re heading to the gym, doing a physical job, training for an event, or simply being more active, what you eat and drink plays a big role in your performance and wellbeing.

A balanced, varied diet gives your body the vitamins, minerals, and energy it needs. When you’re more active, your body uses more fuel, so you may need extra energy and fluids to keep up with your training and help your body recover.

Why nutrition matters when you’re active

Eating well and staying hydrated can help you to:

Maintain energy levels during exercise
Improve performance in your chosen sport or activity
Support muscle repair and recovery
Reduce the risk of injury
Strengthen your immune system
Recover more effectively after training or physical work

Key nutrients for exercise

1. Food for energy: Carbohydrates

Carbohydrates are your body’s main energy source. They provide quick, accessible fuel for movement.

Examples:

Wholegrain bread, oats, brown rice, pasta
Potatoes and sweet potatoes
Fruit
Wholegrain cereals
Beans and pulses

Why they matter:
Carbs top up your muscle glycogen stores, the energy your body uses during activity.

2. Food for muscles: Protein

Protein helps repair and rebuild your muscles after exercise. You don’t need large amounts, just regular, balanced portions throughout the day.

Examples:

Chicken, turkey, lean mince
Fish and seafood
Eggs
Beans, lentils, tofu, quinoa
Low-fat dairy (yoghurt, milk, cottage cheese)

Tip:
Aim for a palm-sized portion of protein with each meal.

3. Healthy fats

Fats provide long-lasting energy and support your joints, hormones and brain function.

Examples:

Avocado
Nuts and seeds
Olive or rapeseed oil
Oily fish (salmon, sardines, mackerel)

4. Hydration

Even mild dehydration affects performance, concentration and recovery. If you’re sweating heavily, working in heat, or exercising for long periods, you may need more fluids.

Good options:

Water
Sugar-free squash
Electrolyte drinks (for long-duration or high-sweat activities)

What to eat and drink before, during and after exercise

Here’s a simple guide to help you fuel your body properly at every stage:

Before sport or exercise

Eating the right foods beforehand gives you sustained energy and helps prevent fatigue.

1–3 hours before

Choose a meal or snack rich in carbohydrates, with some protein, and low in fat so it’s easy to digest.

Examples:

Porridge with banana
Chicken or tofu wrap
Baked potato with beans
Yoghurt with fruit and oats
Wholegrain cereal

If you only have 30–60 minutes

Choose a light, quick carbohydrate source.

Examples:

Banana
Rice cakes
A slice of toast with honey
Fruit smoothie

Food and drink during exercise

For most people, water is enough if you’re active for less than an hour.

You may benefit from additional fuel if:

Your session lasts longer than 60–90 minutes
You're doing high-intensity exercise
You're working physically for long periods (e.g. long shifts, heavy manual work)

Good mid-exercise options:

A sports drink or electrolyte drink
A banana
Dried fruit
Energy gels (for long-distance running/cycling)

Food after sport: Recovery nutrition

After exercise, your body needs carbohydrates to replace energy and protein to repair muscle.

Aim to eat within 1–2 hours of finishing.

Examples:

Chicken, veggie or tofu stir fry with rice
Omelette with wholegrain toast
Yoghurt with berries and nuts
Tuna or hummus wrap
Cottage cheese and fruit

Quick guide: What to eat and when

Timing	What your body needs	Food ideas
Before activity	Carbs + light protein	Porridge, banana, wrap, yoghurt
During (over 60–90 mins)	Fluids + quick energy	Water, sports drinks, fruit, dried fruit
After exercise	Carbs + protein	Stir fry, eggs + toast, yoghurt + fruit
Throughout the day	Balanced meals	Lean protein, wholegrains, fruit & veg, healthy fats