Yes we should eat, but it all comes down to the when, what and how much. The timing of when food is consumed, the length of your workout, the quality of the food to be taken in and the quantity are factors that come together leading to the following guidelines.

Before exercising, avoid any high fat foods or large portions which will create a sluggish feeling, cramping or diarrhea and will prevent you from having an effective workout. If a large meal is eaten, it is better that it be three to four hours before exercise. If you plan to have a snack, then it should be approximately one to two hours before training. Such lagging periods allow for proper digestion and utilization of the nutrients being ingested. However, it is important to eat, because if a workout is done on an empty stomach, not only do you start off with low sugar levels, but exercise lowers those levels even more. As a result, weakness and faintness can occur, making you more prone to injury.

The ideal pre-meal or snack should be high in carbohydrates (muscles and brain fuel) and should contain a moderate amount of protein (which is used for muscle repair). In addition, the fat content should be low. Great examples of the kind of meals to have are a banana with low fat yogurt, or a whole wheat sandwich with a source of protein, such as tuna, chicken or turkey. Other ideas, such as low fat cottage cheese with a mix of fruits (berries, pineapple, etc.) or low fat stringy cheese and grapes are ideal as well.

Water intake is very crucial before, during and after a workout. Drink one glass of water before the work out, and one glass for every 15 to 20 minutes of your training to make up for fluids lost through perspiration. If water levels are not replenished, the water's regular duties get impaired, such as carrying nutrients to cells and the removal of waste from your body. Dehydration will cause the accumulation of such toxins, resulting in cramps. And again following a workout, take in another glass of water.

And finally, a reminder that after your work out your muscles become like sponges, thirsting for replenishment of nutrients. A mix of carbohydrate and protein intake is the most adequate, such as a stir fry with chicken and vegetables, vegetarian chilli or even a bowl of whole grain cereal and a fruit to top it off. Don't wait too long after your work out to eat, because it is in the first hour post-workout that nutrients are absorbed most.

Tip: If you're in a rush, just grab a protein or cereal bar before your work out, but watch out for high fat and sugar content.

— Christina Ferreira animates a series of weekly community kitchens at various West Island locations. For more information about the Bread Basket Project, call West Island Citizen Advocacy at 514-694-5850.