Protein shakes before you've left the changing room.
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you → leave → room
These are just some of the rules we're told are essential for ensuring the maximum benefits from our exercise routine.
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we → tell → routine
Yet emerging research suggests this advice might not be quite right.
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advice → emerge → ?
Scientists from the University of Birmingham recently found the amount of carbohydrates people need to fuel a workout varies hugely.
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people → find → workout
Some need the equivalent of just one banana, while others suffer bloating, cramps and diarrhoea when exercising on a large bowl of porridge.
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others → need → porridge
Meanwhile, a major review published last year discovered no difference in muscle mass between those who ate protein before and after a workout.
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who → publish → workout
So do you really need to revolve your daily meals around an exercise plan?
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you → need → plan
We asked the experts exactly what you should eat before, during and after the gym.
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you → ask → gym
Experts say fuelling yourself through exercise is a lot simpler than we are led to believe
What should I eat before a workout?
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I → say → workout
According to qualified health coach Steve Bennett, the most common mistake is overestimating the calories burned during exercise - and eating too many calories as a result.
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mistake → accord → result
In fact, 'you don’t necessarily need to eat anything before exercising,' says Steve.
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Steve → need → anything
'If you do feel you need something, keep it simple.
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you → feel → it
A boiled egg or a small handful of nuts can provide some protein and fat without loading you up with sugar.
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egg → boil → sugar
'When blood sugar and insulin levels are relatively low, the body tends to rely more heavily on stored fat for energy,' says Steve.
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Steve → tend → energy
'An energy bar just before exercising provides the body with a readily available source of carbohydrate, meaning it may rely less heavily on fat reserves to fuel the workout.
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it → exercise → workout
Instead, Steve suggests a coffee for those who can tolerate caffeine: 'It can be a simple way to improve alertness and performance, without adding significant calories.'
This advice, however, only applies to a regular gym session that's not terribly taxing.
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that → suggest → session
A longer run or more intense class on an empty stomach could make you feel light-headed or sluggish.
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you → make → stomach
Carbohydrates such as a banana or a slice of toast can be useful fuel in this case, as nuts or an egg may not supply enough quick-access energy.
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nuts → supply → energy
Timing matters too.
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Timing → matter → ?
If you do decide to eat, Steve suggests allowing two to three hours between a proper meal and exercise to reduce gut discomfort.
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hours → decide → discomfort
If you have only 15 to 30 minutes, keep it small - half a banana could provide quick energy before a demanding session, while you may need nothing before a gentler one.
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you → have → one
What should I have during?
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I → have → What
For a typical gym session, fitness class or short run, all you need is water, according to experts.
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you → need → experts
Khloe Kardashian recently launched a range of 'protein powered' crisps and popcorn
'Sports drinks, gels and rehydration drinks could be useful for longer or more demanding endurance sessions,' says Steve.
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Steve → launch → sessions
'The key is not to confuse fuelling for an endurance event with what you need for a regular 45-minute workout.'
One review found consuming sugary snacks while exercising only improved performance when workouts lasted 70 minutes or longer.
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workouts → confuse → minutes
On longer runs and rides, quick-releasing carbohydrates like sugar gels during exercise can help sustain energy.
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carbohydrates → release → energy
However, experts say gummy sweets do pretty much the same job.
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sweets → say → job
'The advantage of a gel is the format, not the nutrition - it is simply easy to carry,' says Steve.
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Steve → carry → gel
Some gels also contain caffeine, which Steve says is not vital.
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Steve → contain → caffeine
Some studies show the amount in certain drinks is large enough to trigger heart problems in those who are vulnerable.
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who → show → those
For an endurance session lasting more than around 90 minutes, he suggests roughly 30 to 60g of carbohydrate per hour, which is around six to 15 Jelly Babies.
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which → last → hour
As for protein bars, Steve says they are less useful during exercise, as they don’t offer a quick hit of energy.
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they → say → energy
In fact, such protein-heavy snacks are often full of sugar and calories, he adds.
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he → add → sugar
If you’re exercising for a long time in the heat or sweating heavily, fluid and electrolytes deserve more attention.
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fluid → exercise → attention
Should I drink a protein shake after exercising?
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I → drink → shake
A regular, balanced meal with the government-recommended 15-20g of protein is sufficient for building muscle post workout, experts say.
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experts → recommend → workout
Studies show that protein over and above this amount is all too often removed from the body via urine.
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protein → show → urine
And you don't need to have it the minute you get back from the gym, Steve says.
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Steve → need → gym
'A protein shake can be handy when you can’t wait for a meal or struggle to eat enough protein, but it isn’t essential.
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it → wait → protein
However, Steve adds that getting enough protein matters more in older age, as muscle fibres naturally wither.
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fibres → add → age
…and 3 more, not listed.
The Aporia
