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What to eat before, during and after exercise

As any elite athlete will testify, your training is only as good as the food that you use to fuel it. But what are the best exercise foods pre-workout, during, and post-workout?

How would the marathon runner fare if they neglected to load up their carbohydrate stores before a 26.2 mile (42.2km) race? Would a bodybuilder achieve the gains they desire on a diet bereft of protein, which is key for building muscle? And can we expect to train at our best if we eschew good nutrition for junk food?

Clearly, correct dietary choices are extremely important to maximise training gains, especially in your pre and post-exercise eating. Nutrition for sport and exercise is a vast subject but for the purpose of this article, we will focus on what to eat before, during and after exercise - which makes a huge difference to your performance and recovery. This feature focuses on:

1) Correct food choices before different exercise sessions
2) How to maximise your recovery between workouts
3) Food and fuelling suggestions for when you`re on the go

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