Search Our Blog

« Back to all posts

23 Jul 2020

Exercise - What to Eat to Enhance your Performance

Exercise - What to eat

Exercising once per day was a blessing for many during the lockdown period. Although the restrictions were lifted, lots of people have continued with their new-found routines. With gyms and swimming pools still not open, many have got more serious about their exercise regimes and are looking for ways to take it to the next level.

So, if training and exercise, whether it has been walking, running, cycling or more has begun to feel more serious for you. Then you might just be interested in what you should eat to give you the best chance at improving your performance.

Which foods are best to eat?


Just one egg gives you 10 per cent of your daily protein; they are able to provide crucial amino acids to help promote recovery to your muscles. Eggs also provide a high dose of vitamin K which is vital to keep your bones healthy.

Whole-grain Pasta

Whole-grain pasta contains more fibre and B vitamins that assist in energy metabolism than other types of pasta. It’s also easy to digest and they help restock your energy levels. However, do not over indulge – about 180g of cooked pasta before a long activity will help keep your energy levels high without making you feel too full.


Salmon is known for offering a high-quality level of protein but it is also one of the best sources for omega-3 fats. These fats offer balance to the body’s inflammation response, which is particularly key if you suffer from asthma.


Bananas are a great go-to food before, during or after exercise. They are filled with good carbohydrates, a great source of vitamin B6 and they help manage protein metabolism. Oranges contain high levels of vitamin C; an antioxidant that helps your muscles feel less sore after you exercise.

Exercise Plan – Which foods to avoid

Processed Sugar

Unsurprisingly, processed sugar causes health implications ranging from diabetes to heart disease. It has the ability to lower your immune system and in turn, affect your exercise performance.

Fried Foods

Fried foods are obviously high in fat, and not the good kind. They are hard to digest and will make you feel sluggish and tired. When you are exercising hard, the last thing you want is your food sitting in your stomach and your body focusing on digesting the food instead of pumping blood to your muscles and heart.

Anything You React To

If when you exercise you experience stomach pains, the number one cause is dairy products such as milk and cheese. Due to their levels of lactose, it can be hard for people to digest and often this becomes apparent once taking part in exercise.

Follow these tips and your performance levels should improve, your energy levels will stay high and you may even achieve that ‘personal best’ you have been working towards!

It is always best to consult your GP before embarking on a new exercise or diet regime.

Written by: I4C_Blog_Admin