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Fuel for Physical Activity

Thursday 7 November, 2019

Ensuring adequate nutrition is vital to support exercise and physical activity. Without the right fuel, it can be hard to perform at optimal capacity. Whether this be fueling to get back into exercise, increase walking distance, run a marathon, train for a specific sport or fuel your gym workouts, nutrition is vital. 

The two most important nutrients to consider and carbohydrates and protein.

Carbohydrates are the body’s preferred fuel of choice. Carbohydrates are broken down into glucose which fuels our muscles, providing us with energy we can use effectively. Carbohydrates are important both before and after exercise.

Protein helps build, maintain and repair our muscles. After exercise, we need an intake of protein so that we can continue to maintain or grow muscle mass.

Examples of good pre-exercise snacks (1-2 hours before exercising)

  • Medium piece of fruit e.g. apple, banana, pear
  • 2 small pieces of fruit e.g. kiwi fruit, nectarine, apricot
  • 1 cup of berries
  • ¼ cup dried fruit e.g. dates, sultanas, apples
  • 1 slice of wholemeal toast with olive oil spread and vegemite or thin spread of honey
  • Crumpet with ½ a medium banana and thin spread of honey
  • 1 weet-bix with 100mL reduced fat milk
  • Small tub of creamed rice (e.g. LeRice)

Examples of good post-exercise snacks (within an hour after exercising) 

  • 1 slice wholemeal toast with 2 poached eggs and 1 small grilled tomato
  • Small tub ~175g high protein yoghurt (e.g. Chobani, YoPro) + small piece of fruit
  • 2 slices wholemeal bread with 2 thin slices of cold meat and 1 cup of salad vegetables
  • 1 slice toast with 150g baked beans
  • 2 slices of toast with thick spread of cottage cheese or smooth ricotta and sliced tomato
  • 2 egg omelette with ½ tomato, handful spinach, tablespoon of spring onion and 1 slice of wholemeal toast

Get in touch to learn more about fueling for exercise or any other nutrition related information.

Fuel Your Life is a nation-wide Dietetic company focusing on Veteran health and nutrition. We have specific Veteran nutrition programs which are bulk-billed for Gold and White card holders and offer in clinic or home visits. Areas we can assist with include weight management, type-2 diabetes, heart disease, high blood pressure or cholesterol, irritable bowel syndrome and irritable bowel disease, sports nutrition, mental health and pain management.  


Danielle Rodger, Accredited Practicing Dietitian, Business Development Officer, Area Manager (Adelaide) Fuel Your Life
Ph: 0490 542 715 Email:

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