The exerciser's diet
If you exercise a lot, you should eat plenty of wholegrain products, such as bread and porridge, on a daily basis. They'll give you carbohydrates – the most important source of energy for muscles under stress. Also remember to eat a broad range of vegetables, fruit and berries. They provide you with vitamins, such as folic acid and vitamin C, which improve your immunity.
Also remember to drink water if you exercise for more than an hour. Diluted sports drinks or weak juice are good recovery beverages after heavy exertion; you'll be fine with just water after a standard session.
You don't need any salty food during or after exercising. You'll get enough salt as part of your regular meals.
Walking is the best exercise to take after a heavy meal. If you want to exert yourself, wait a couple of hours to let your digestive tract empty. Exercise will be more fun then, too!