Nutrition & Exercise

Exercise is usually safe during (and after) treatment for cancer. Be mindful that your strength and endurance for exercise may change during your treatment. Watch our 'Nutrition & Exercise' video for some tips on how to incorporate exercise into your day.

Key strategies to assist you with nutrition and exercise:

  • Discuss with your treating team if you are unsure whether it is ok for you to exercise.
  • Start slowly and build up your activity level– it is normal to feel a bit sore in your muscles after exercise but the soreness should not persist.
  • Set realistic goals for exercise.
  • Be active every day in as many ways as you can e.g. park the car a bit further away to increase the distance walked.
  • Keep hydrated during and after exercise (have a water bottle close by).
  • Eat carbohydrate and protein foods after exercise to assist with muscle recovery (see overleaf).

Who can help?

Doctor
Dietitian
Physiotherapist/ Exercise Physiologist
Nurse

Eat carbohydrate and protein foods after exercise to assist with muscle recovery. Try some of these post exercise food ideas:

  • Lean chicken breast wholemeal roll with salad (~265 kcal, 20 g protein, 30 g carbohydrate)
  • Tuna and 1/4 cup cottage cheese on crackers (~275 kcal, 25 g protein, 25 g carbohydrate)
  • Peanut butter and banana sandwich (~475 kcal, 6 g protein, 30 g carbohydrate)
  • Protein shake or smoothie (~200 – 350 kcal, 15 – 20 g protein, 15 – 35 g carbohydrate)
  • 150 g Greek yoghurt and fruit e.g. berries (~200 kcal, 15 g protein, 15 – 20 g carbohydrate)
  • 2 tbsp. nut butter and apple wedges (~330 kcal, 8 g protein, 15 g carbohydrate)

 

Peanut Butter Oat Bars

Recipe: by Emily Greenfield, Clinical Dietitian – Royal North Shore Hospital

Ingredients:

50g almond meal (or another flour of your choosing) 200g rolled oats 1 tsp baking powder 1 tsp cinnamon Pinch of salt to taste Handful of chocolate chips (optional) 1 tbsp of chia seeds (optional) 2 large eggs whisked 175g crunchy peanut butter 1/2 cup of runny honey 1 tsp vanilla essence

Method:

Whisk the eggs, honey, peanut butter and vanilla essence together until well combined. Stir in the baking powder and cinnamon then mix in all other dry ingredients. Flatten mixture into a lined small baking tray and place in the oven (heated to 160°C fan assisted) for 15-20 mins. Tip: don't bake for too long as this can dry the mixture out.

 

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