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Nutrition and exercise go hand in hand. When and what you eat can be important for how you feel while exercising, whether it’s a casual or competitive workout. Consider these eating and exercise tips.

1. Eat a healthy breakfast

If you exercise in the morning, get up early to finish your breakfast at least one hour before exercise. Studies suggest that eating or consuming carbohydrates before exercise can improve exercise results and may allow you to exercise for longer periods or at greater intensity.

If you planing to exercise within an hour after breakfast, we recommend a light breakfast or smoothie. Focus on carbohydrates for maximum energy.

Good breakfast options include:

• Whole grains or bread

• Low-fat milk

• Freshly squeezed juice

• Banana

• Yogurt

2. Keep an eye on the portion size

Be careful not to overdo it with the portion size. The general guidelines suggest:

• Large meals. Eat them at least three to four hours before exercise.

• Small meals or snacks. Eat them approximately one to three hours before exercise.

Large portions before training can slow you down. It is also essential that you have the energy to train.

3. Don't forget the snack!

Most people can eat small snacks just before and after exercise.

If you plan to workout for more than 60 minutes, it will benefit you if you include a carbohydrate-containing food or drink during your workout. Good snack options include:

• Energy and protein bars

• Banana, apple or other fresh fruit

• Yogurt

• Fruit smoothie

• Whole grain cereals

• Low fat granola

• Peanut butter sandwich

• Freshly squeezed juice

A healthy snack is especially important if you plan your workout hours after a meal.

4. Eat after exercise

To help your muscles recover and replace their glycogen stores, consume a high carbohydrate and protein meal within two hours of exercise, if possible. A good selection of post-workout foods includes:

• Yogurt and fruit

• Peanut butter sandwich

• Low fat chocolate milk

• Smoothie for recovery after training

• Integral bread with vegetables

Remember to drink fluid. You need proper fluids before, during and after exercise to prevent dehydration.