Energy
Food is fuel, and the right balance will help your body perform at its best. Overeating can leave you feeling sluggish, while under-fuelling can reduce energy and recovery. Carbohydrates are your body’s primary energy source and work best when timed around activity — for example, before and after workouts to support performance and recovery.
But carbs aren’t the only piece of the puzzle. Protein should be a daily priority to maintain muscle, improve recovery, and keep you feeling satisfied. Healthy fats are equally important, providing long-lasting energy, supporting hormones, and aiding overall health.
When combined, balanced portions of protein, healthy fats, and well-timed carbohydrates give your body everything it needs to stay energised, recover properly, and perform at its best.
Intolerances
Avoid foods that trigger known intolerances. Identify intolerances by monitoring what you eat and when symptoms occur. While some intolerances may be mild, overeating or consuming certain foods can still affect digestion. Small, consistent meals often help maintain balance, though individual results may vary.
Pre-Workout Nutrition
When to Eat:
-
2–3 hours before training → Have a proper meal with protein, carbs, and healthy fats. This provides long-lasting energy and keeps you fueled.
-
30–60 minutes before training → Choose something lighter, mainly fast-digesting carbs with a little protein, so you don’t feel heavy during your workout.
Best Meal Ideas:
-
2–3 hours before:
-
Chicken with rice and vegetables
-
Salmon with sweet potato
-
Omelette with avocado and wholegrain toast
-
-
30–60 minutes before:
-
Banana with Greek yogurt
-
Rice cakes with peanut butter
-
Protein shake with a piece of fruit
-
Extra Notes:
-
Fast-release carbs (like fruit or rice cakes) are great for quick energy.
-
Bananas are a top choice — they provide carbs and potassium to support muscle function.
-
Fasted Training: If you prefer morning workouts without eating, this also works. Many people benefit from it, but listen to your body and adjust if performance drops.
Sleep
Aim for 7+ hours of sleep per night to boost energy and support recovery.
Hydration
Proper hydration is essential for temperature regulation, joint lubrication, infection prevention, nutrient delivery, and organ function. It also improves sleep, cognition, and mood.
Daily Goal: Aim for at least 2 litres of water daily, adjusting for activity levels.
-
Moderation: Drink water regularly but avoid over 1 litre at once to prevent flushing out sodium.
-
Avoid Sugary Drinks: Water should be your primary source; small amounts of squash are okay if needed.
-
Fruit Juices: High in sugar, best consumed pre- or post-workout with adequate protein but avoid overconsumption.
Seasoning
Herbs, spices, and condiments add flavor with minimal calories, but watch sodium levels.
-
Table Sauces: Check nutritional values, as they can add unexpected calories.
-
Herbs & Spices: Experiment with options like garlic, cumin, ginger, turmeric, and cinnamon to keep meals exciting.
Caffeine
Caffeine boosts alertness, focus, and workout performance while increasing calorie burn. However, dependency reduces its effectiveness over time. To maximise benefits, cycle caffeine intake and use it only when truly needed.
