1) Eating before your workout means grabbing a snack about 30-60 minutes in advance to allow time to digest properly.
2) Depending on the intensity of your activity, post-workout snacks should be eaten within 90 minutes after the session to restore your energy levels and really reap the benefits.
3) Choose calorie-smart snacks. If you are trying to lose weight, a regular snack should not be more than 200 calories, unless the exercise session is of high intensity. If you choose snacks that are too high in calories, you will have excess energy available to your body, so your exercise session may not burn as much body fat as it potentially could.
4) Drink water. Hydration before and after exercise is a must. If you are feeling thirsty, it means that your body has already been dehydrated for 15 minutes!
5) A handful of almonds (30g) contain 15 essential nutrients including 65 per cent of your daily requirement of the antioxidant vitamin E. Plus, with no preparation needed, they are a tasty, on-the-go snack that can be kept in the car or slipped in your gym bag ready when you are.
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BIOGRAPHY: Daniel Sturridge
BIOGRAPHY: Kepa Arrizabalaga