Ronny Terry is a Swindon-based personal trainer. He has previously worked as Performance Analyst with Swindon Town FC and on obesity initiatives with the NHS. Tweet your questions to @SWITCHFITUK or visit www.switchfituk.co.uk

Q What types of things should I eat before exercise and how long before I start?

A A basic pre-training nutritional strategy can enhance sporting performance and aid recovery. The process does not have to be complicated, but a very basic understanding of the foods you eat and how these affect digestion will benefit you.

Food is only useful, for exercise purposes, once it has been digested and absorbed by the body. This means that quantity and food type are important considerations as these factors directly influence the rate of digestion. Larger meals, or those that contain higher amounts of fat, fibre or protein, will take longer to digest and should usually be consumed three or four hours before exercise. Lighter snacks, such as breakfast cereals, fresh fruit or sports bars can be taken on one or two hours prior to training, with a decreased chance of causing digestive discomfort.

Carbohydrate, the major source of fuel for active muscle, is stored in the body as glycogen and is vitally important for athletic performance. Lower GI carbohydrates, such as wholemeal bread, may benefit those involved in longer endurance events as they cause a steady release of glucose in the blood which in turn provides energy for a sustained period.

The type of exercise and training duration may also influence your decision making in the kitchen. Prolonged or high intensity sessions will have greater energy requirements and could even benefit from the addition of a liquid carbohydrate or sports drink during the activity.

It may pay dividends to pick the brains of those with similar training or sporting schedules, but individual experimentation is key. It is also important to remember that foods and fluids forming part of your daily diet can also influence the quality of your fitness training, so good overall nutrition and hydration is important.

If you are feeling lethargic and tired early on during any fitness activity, it may be time to evaluate or introduce a pre-training nutritional strategy.