Learn how to grocery shop with confidence when managing diabetes, heart disease, or hypertension. Evidence-based tips from the Registered Dietitians at Gentle Nutrition Co.

Before exercise, eat a meal with complex carbohydrates and some protein 2–3 hours ahead (or a small, low-fibre carb snack about 1 hour before). During exercise lasting over 45–75 minutes, consume quick-digesting carbohydrates (30–60 g/h for 1–2.5 hours of activity). After exercise, pair carbohydrates with protein within a couple of hours to replenish glycogen and support muscle recovery.

Good sports nutrition fuels performance, sharpens focus, enhances training adaptations and speeds recovery. Carbohydrates are the body's main energy source, protein limits muscle breakdown and builds muscle, and healthy fats provide energy and support vitamin absorption. Staying hydrated matters too — losing just 2% of body weight as fluid can hurt performance.

 What if I told you frozen produce is just as healthy as fresh produce? Sometimes even healthier!