10/09/2026
Are you fuelling your movement—or running on empty?
What you eat before and after exercise can influence your energy, comfort and recovery, but it doesn’t need to be complicated.
When I first started walking with Yorkshire Active earlier this year, I didn’t fuel or prepare adequately before one of my walks—or take enough with me for during it.
It was a very hot day and, rather foolishly, I wore jeans! I have since invested in breathable, showerproof walking trousers.
I actually ran into a little trouble that day, that’s a story for another time, but I certainly learnt the lesson the hard way.
So, here are a few practical tips I’d like to share with you.
Before exercise: fuel comfortably
If it has been several hours since your last meal, a light snack around an hour before activity may help.
Try:
🍌 A ripe banana with a few walnuts or almonds
🍎 Fruit with natural Greek yoghurt
🍞 Wholegrain toast with a little nut butter
🥣 A small bowl of porridge
1 or 2 pieces of dark chocolate
Keep it light and familiar, particularly if you’re exercising soon afterwards. For a short walk or gentle session, you may not need an additional snack—let your hunger, the timing of your last meal and the activity ahead guide you.
For a longer walk or energetic session, plan ahead. Take water and, if appropriate, carry a simple snack such as a banana, oatcake, granola bar (homemade are better) or small portion of nuts, cheese sandwich.
After exercise: replenish and recover
If your next meal isn’t due for a while, try combining carbohydrate with protein.
🫐 Natural or Greek-style yoghurt with berries
🍌 A banana with nut butter
🥛 Milk—or an unsweetened fortified alternative—with fruit
🥚 An egg with wholegrain toast
🌱 Hummus with oatcakes or vegetable sticks
What about nuts and dark chocolate?
Walnuts and almonds—or cashews if you prefer provide fibre, some protein and mainly unsaturated fats. Aim for a small handful of around 30g or 1oz, rather than eating directly from the packet.
A couple of squares of dark chocolate, ideally around 70% cocoa or above, can also be enjoyed alongside fruit or nuts. A nourishing snack can still be satisfying and enjoyable.
And remember to hydrate before, during and after your activity—especially in warmer weather.
As a Nutrition and Health Coach, I help adults connect nutrition, energy, movement and recovery, then turn that knowledge into realistic habits that work in everyday life.
No rigid rules. No pursuit of perfection. Just informed choices that support you and your goals.
What is your go-to snack before or after exercise?
More snack inspiration from Yuka:
https://yuka.io/en/basics/the-perfect-snack/
📩 Would you like support building healthier, sustainable routines? Message me to arrange a complimentary, no-obligation discovery call.
I also have a YouTube channel and one episode shows me making my favourite flapjack recipe which by the way is freezable. Noteworthy if you’re a solo person and like batch cooking 😊
https://youtu.be/RO44gTUCPV8?is=kYv2s-yjnr3Wq0QJ
