Here are some nutrition tips for those who are thinking about starting to be or are already physically active.

Recovery from intensive or long bouts of physical activity is an important part of your training schedule.

When being physically active, our bodies use up the stores of carbohydrate. So after training we need to refill these carbohydrate energy stores. Eating the right foods helps the body’s recovery process.

Try to eat a high carbohydrate food within 30 minutes of finishing moderate intensity or strenuous physical activity to help replenish energy levels. Some ideas are: a grain based snack bar or cereal bar, a bowl of breakfast cereal, a jam or honey sandwich or a couple of bananas.

If you are active on a regular basis then a diet that is high in carbohydrate can help you get the most out of your activity. When your carbohydrate stores are low you are more likely to find it difficult to cope with training and physical activity. So fuelling with carbohydrates on a regular basis is essential to help you get the most from your activity program.

However, the body’s carbohydrate stores are limited. We use these stores to fuel not only exercise but our everyday activity too. If you’re starting an activity program, remember that regular exercise without enough carbohydrate may “ empty the fuel tank” after a few weeks.

By ensuring that carbohydrate stores are always “topped up”, you’ll be less likely to have problems getting the most from your exercise program.

You should try to increase your carbohydrate intake by including high carbohydrate foods at every meal. Start the day well by including a high carbohydrate breakfast cereal like Kellogg’s® Nutri-Grain® or Kellogg’s® Sustain® and choose high carbohydrate snacks from the Kellogg’s® K-Time®  Twists™ range.

Replacing fluids is important to help maintain optimal performance. Water is the body’s most essential nutrient. If you haven’t replaced the fluid that you lose through sweat you might not perform at your best and this may affect your enjoyment of exercise and physical activity.

You should aim to drink 8 large glasses (2 litres) of water throughout the day. When exercising for longer than 30 minutes, especially on a hot day, drink fluid every 15-20 minutes.

Try to take fluid with you when you exercise so that you can drink regularly. Try not to wait until you feel thirsty, as thirst is not a reliable guide to needing fluid.