EAT FOR EXERCISE

Food gives your body the nutrients it needs to perform at its best and recover after exercise. Here's how to eat to support your fitness goals

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Now you have your exercise routine in place, it's time to think about your diet. Whether you want to lose pounds or simply maintain a healthy weight, your diet plays a crucial role. Eating well is also vital to help you get the most from your exercise routine.

When it comes to fuelling workouts, unless you're planning a strenuous challenge, such as running a marathon, you should be able to get the nutrients you need from a normal healthy diet. But there are some important guidelines to consider.

Your muscles use both carbohydrate and protein for fuel, so don't skimp on either of these. Getting a sufficient intake of vitamins and minerals is also essential for your training. Low levels of calcium and magnesium can lead to muscle cramps, for instance, while adequate iron stores reduce the risk of exercise-induced anaemia. What you eat also plays a part in helping your muscles recover after a hard workout.

If you're aiming to lose weight, start with a food diary. Make a note of what you eat over two-weeks, along with how you felt before and after eating (were you really hungry, or was it stress that made you succumb to that blueberry muffin?). This can help you understand what triggers your cravings, and help you come up with alternative strategies for successfully managing apparent hunger pangs.

Eat for a better body

When you're aiming to streamline, tone and strengthen your body, it's not just the exercise side of the equation that matters. The food you eat is important too - and it's not just about cutting down on calories or limiting your fat intake.

What you shouldn't do is subject yourself to restrictive or faddy eating plans that leave you with barely enough energy to flick through the TV channels at the end of the day, let alone go out for a run.