Understand the right food for your exercise level

Whatever your current level of exercise you need to eat the right food to stay healthy.  Moderating what you eat after a workout is difficult. This blog will outline how you can do that.  How to moderate and stop binging after a great workout. Whether you are sitting on your bum in an office all day or jumping around will mean you require different levels of nutrition. Getting the right level of food intake can feel daunting.  Interestingly eating well and understanding your body has never been easier. This is why I wrote this blog to outline some simple principles you can use to moderate eating after exercise. Principles that will become habits so that you can add them into your busy schedule.


protein snacks

The huge shift in dietary thinking over the last 50 years means that you can trust your body.  Eating the food that your body needs without calorie counting whatever your level of exercise or fitness. This blog will help you to shift your thinking outline of how you can bet fitter and healthier.

Over the years of coaching, teaching, training I have noticed that ‘fitness’ comes in all shapes and sizes.  The female body adapts to the activity you do the most. For instance, the BodyPump athlete with large thighs,  the step fanatic with big calves, the stretchy bendy yoga babe who never does any cardio with an over the lordotic back.

You see a runner with great legs and yet she still has a belly or the fitness instructor who has taught 30 classes a week and she still has a belly.

My point being everybody has a different shape and then the exercise you pursue and what you eat afterwards will make a difference.

The evidence is clear when you join a local running group and the participants still have a belly – the answer is you can’t eat a white bread chocolate sandwich even if you have run a 5k three times this week. So where is the line for you, how much do you exercise and how much do you eat afterwards? I talk a lot about this in my best-selling book, Gorgeous! If you want to make nutritional changes but feel overwhelmed and confused by conflicting information and you’re left bewildered where to start then pick up a copy of Gorgeous!

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How do you moderate your eating after exercise?

Exercise makes you hungry, so how do you moderate your eating after exercise?

The answer is simple:

  • Exercise to keep you healthy, exercise to keep you happy, don’t exercise to lose weight if you are then going to exercise so you can gorge on chocolate and white bread!
  • Eat the right food and you will be satiated and full of energy.
  • Eat the right food means to eat more protein, full fat and great “green” carbs after exercise…. and okay a bit of oven-fresh bread if you really want it.

Do you feel comfortable listening to your body?

How would you feel if you were told that you could eat appropriately and enjoy your food without dieting and without counting calories?  Let’s break it down into some simple steps that can be added to a busy schedule.

How do you trust your body to eat right?

Learning to trust yourself and your body is a BIG step for most, you have been brought up in a tradition of respecting the professionals, and yet they are the very ones who are issuing confusing food advice.

It isn’t as hard as the ‘professionals’ make out. You can learn some very simple tools and habits that will make listening to your body very very easy. And I promise you it is very empowering.

Whether you are a gym bunny or an occasional walker, you can find your level of eating by following some easy principles.

Prefer Video? Watch My Video:
How you can fuel your body correctly for exercise.

Simple steps to stay fit and healthy

  1. Keep up 10,000 steps a day
  2. Exercise 3 x a week – and that need only be for 1/2 hour, but you must get out of breath
  3. Eat your veg – less fruit
  4. Add full fat to your diet.
  5. Eat more protein
  6. Eat carbs with protein after exercise

1. Exercising regularly

Exercising regularly will help your body to metabolise and keep your engine working.  Your metabolism is the way your body uses your food to produce the energy it takes to keep all your necessary bodily functions (breathing, digestion, etc) running seamlessly. If you have a sluggish metabolism you don’t need to eat as much.

2. Eat less fruit and more veg

Fruit breaks down into fructose (not glucose like other carbs) which is difficult for the body to break down.  Fructose is digested in the body the same way as HFCS which his found in sugary drinks with added sweeteners like corn syrup

Fructose travels through the same metabolic pathway as alcohol an leads to non-alcoholic liver disease

Keep it simple to eat 2 pieces of homegrown fruit a day, berries have a low fructose count: strawberries, blueberries and oranges and bananas

3. Eating more fats

Fats are essential for your body to repair, every cell in your body needs fat simply because it is made of fat.  The human brain is nearly 60 per cent fat

Several studies have shown that those on a low-fat diet with low cholesterol are linked to a depressed mood

4. Eating more protein

Eating more protein especially in the morning is great to stave off the ‘must eat’ feeling after exercise.   Protein during the day will stabilise your insulin and hormone balance.  You are not going to get the highs and lows that sugar and insulin give you.

Don’t miss Protein is essentialespecially for women

Protein also helps to absorb calcium so is essential for warding off osteoporosis AND eating protein will help build your muscle mass to prevent signs of ageing. The amino acids that makeup protein are great for your skin, both in terms of general health and for its ability to repair itself. I talk about this in my latest blog:  Why you shouldn’t worry about the number of eggs you eat


What to eat after exercise

5. Eat carbs after exercise

Carbs consist of vegetables and starchy grain and potatoes, bread etc. So you can have loads of spinach and you are eating carbs –  eggs and spinach.

The main reason to consume carbs after your exercise is to replenish the muscle glycogen that you burned during your workout. As you exercise, your main fuel source is muscle glycogen. Glycogen is the storage form of glucose. Research confirms that the best way to replenish muscle glycogen stores after workouts is to consume high-glycemic (fast-digesting) carbs. Your body is depleted of glucose after exercise so feel free to eat your poached eggs on toast, or chilli con Carne, or even homemade chips after your exercise.

Eating a combination of protein and carbs after working out will stimulate muscle protein growth, improve your recovery and enhance your performance for your next workout.


How do you learn to listen to your body?

Trust your own body and your own instincts will become clearer when you have the white bread out of your system.

Eat the right food means eat more protein, full fat and great green carbs after exercise…. and okay a bit of nicely baked, the oven-fresh bread if you want it. Chocolate, of course, is a dietary must for love and indulgence, but that is a whole other story 😉

Are you ready for a transformational change?

Take your first steps and find the time to put yourself first and explore how you can listen to your body more. Clients who work with me and get their goals set and mindset strong and focused in under 90 days with my proven methods and nutritional habits. Calm thoughts and better nutrition and exercise mean that stress levels are reduced and their day becomes clearer.

The Gentle Reset – 6 weeks reset your mind and detox your body

If you’re not feeling great, full of vitality and hitting your weight goals then you’ve probably had a few glaring gaps……so with that in mind, I’d like to invite you to work with me inside my membership community on The Gentle Reset.

Each time this programme opens it is only open to 10 new enrolments and I’d love you to be a part of it

Working with me inside the membership, I’ll help you identify the bad habits that are accruing, then give you the resources you need to add in some great habits using coaching, video tutorials, cheat sheets, exercise videos, group coaching, and the all-important buddy-up, supportive motivation.

And you get the opportunity to pick my brain and get personal feedback on your nutrition every single week in our group coaching session. My Group Coaching programme is based on a 6 weeks course that will focus on your health and wellbeing.  Inside the 6 weeks: The Gentle Reset you will be able to reset your mind and detox your body and be provided with the support you need to get a healthy lifestyle in place.

A big part of that means that you will have nourishing eating habits that will give you more energy and more motivation as well as the appropriate levels of exercise.

Catherine's amazing journey

How much does it cost?

Your investment is currently £415 but this is for a limited time, the price will be increasing soon – click here to grab the best possible price

the Gentle Reset

BE QUICK this programme, along with all my programmes will be increasing in price very soon > Click here to find out why I am raising my prices But you’ll also discover how you can grab a place before my prices go up, but you will need to be fast.

Gorgeous is your journey of discovery


PS. If you have read enough and you know that this is for you, and you are ready to discover the next stage of your journey  – then click here to join my next round before the prices rise 


PPS. Don’t forget the gorgeous book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day.  Gorgeous! book

Find out what other clients have to say…



Gail 'Ambassador' Jarvis Legal Secretary Get Gorgeous 7th November 2017

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