Karl Henry: Body fuel for workouts
One of the most frequent questions I get asked is about the best foods to eat pre- and post-workout, and if there are any tips for improving fat burning.
The real answer is that you need to do whatever works best for you, but there are certainly some tips and tricks I have learned over the years...
While working out on an empty stomach first thing in the morning may burn more fat, at least 50pc of people get nauseous/dizzy. If you're one of them then a slice of brown toast with jam will work nicely, or a piece of fruit such as a banana is perfect to eat around an hour before your workout. A protein-only meal two hours before your workout will increase your fat burn for the workout itself.
After your workout, there are two key timeframes. Within the first 20 minutes you need some simple sugars, such as a piece of fruit or some chocolate milk (as it has the correct ratio of protein to carbs for recovery). Within 40 minutes, a meal with protein and lots of vegetables will be the best to help you recover quickly.
Generally you don't need protein shakes after sessions unless you struggle to get enough protein in naturally, or you have a long commute ahead of you.
Make one change
When out for dinner, always have a glass of water beside your glass of alcohol. It will slow down your alcohol intake, keep you hydrated and if you are trying to drink less it will be easier as no one will notice.silver linings
Sometimes, it's hard to be optimistic. If you're having one of those days, pick up a copy of 'My Journey' – the compelling story of Jim Stynes' battle with cancer. It will motivate you to look on the bright side and appreciate what you have in life.