You should aim to allow 3 hours before you exercise after having a main meal.
About an hour before exercise, having a light snack can help you perform better and recover more easily afterwards.

This snack should be high in carbohydrates, contain protein, but also low in fat.

Some good snack suggestions include: a banana, wholegrain toast with a thin spread of nut butter, or yoghurt.

Foods that should be avoided include: chips, crisps or avocados, as these may cause stomach discomfort.