Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.

Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.


Golden rules of exercise and eating

19 March 2014, 10:58Amy Froneman

Abuja - People who exercise regularly need to eat enough – and enough of the right foods – if they want to reap the most reward from all their hard work.

Not only will having the right nutrition fuel your body for your workouts, but it will also help your body endure the stress of exercise, help with muscle repair and lead to better performance overall.

Exercise and nutrition is a very complex topic, with many different opinions and much contradictory research. However, we have boiled it down to five basic rules to get you started:

1. Don’t exercise on an empty stomach

If you haven’t eaten within the 2 hours prior to training grab a banana, an electrolyte drink, or something else that is light to keep your blood sugar steady. Ideally for shorter workouts (under 45 minutes) something like a banana will be enough, but for workouts exceeding 60 minutes you might need something more such as an electrolyte drink.

2. Avoid ‘simple carbohydrates’

Sugary foods and soft drinks are considered ‘simple carbohydrates’ as they will give you an instant boost of energy, but this sugar-rush will soon fade and leave you feeling worse than before. Too much of this will wreak havoc with the way you metabolise insulin and can lead to excessive fatigue and fat storage.

3. Drink water

Proper hydration affects energy levels and regulates body temperature and heart rate. A one hour workout could drain you of up to 1L of water depending on exercise intensity and air temperature. This leads to dehydration and a subsequent loss of energy and possible muscle cramps. Remember the harder you workout, the more fluid’s you’ll need to replace, so keep a bottle of water handy. To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
- Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

4. Plan your meals

Much research points to how eating a balanced breakfast may set the tone for how your body utilises nutrients throughout the day. This, together with making sure you have healthy food available for when you do feel hungry throughout the day will make sure you don’t go hungry and end up eating unhealthy foods.

5. Don’t skip your recovery meal

What you eat after a workout is important and can hamper any results you were hoping to get from your programme. For some people, eating a meal after a hard workout is ideal, for others, a supplement shake with protein and carbohydrates works best. Find what works for you. Then try take it within an hour of completing your workout.

- Health24

For the latest on national news, politics, sport, entertainment and more follow us on Twitter

and like our Facebook page!


What your hair says about you

20 October 2016, 11:51

Read News24’s Comments Policy

Comment on this story
Comments have been closed for this article.

Read more from our Users

Nigeria @ 56: Words to my green f...

A leader’s job is not to dictate, but rather to be respected, admired and be a trustee, of the land we love, with so much potential, a land which should be freer than free. Its still a long way to fufilling our destiny! Read more...

Submitted by
Isaac Asabor263
Recession: An opportunity for Nig...

The recession should be seen as an opportunity for the country’s promotion as long as we all collectively conduct ourselves in a patriotic manner, writes Isaac Asabor.  Read more...

Submitted by
Black and White

We want to imitate the whites in everything because we are ignorant of our inherent originality and content. We spend all our Naira to acquire his inventions because we so oblivious of our natural endowments that we allow him have it for free. Read more...

Submitted by
Nate Nat
Adamawa State University Mubi: A ...

ADSU integrity forum has accused the Sunday Joshua Wugira, a lawyer, of adopting unorthodox tactics by abusing his privilege by attacking the integrity of ADSU Vice Chancellor Dr. Moses Zira Zaruwa, writes a News24 reader. Read more...

Submitted by
Abdulsalam Jubril
My Country Nigeria (Part One)

Poetry by Abdulsalam Jubril.

Submitted by
Abdulsalam Jubril
Recession, dearth in leadership a...

Every leader has the opportunity to become great and making himself immortal in the lives and hearts of people for generations to come. Will Mr. President seize this opportunity?, questions Abdulsalam Jubril. Read more...