Nutrition

Food for Energy and Good health

What to eat Before, during and afterwards:

Pre- work

  • A fruit smoothie with low fat milk or water.
  • Oatcakes with cottage cheese
  • Rice cakes with chopped bananas
  • Scrambled eggs with avocado

During Workouts

Make sure to drink plenty of fluid to keep your body hydrated.
It helps with:

  • Getting hydrated
  • It aids within joint lubrication
  • According to the NHS, we should be consuming 1.8L-2.4L a day.
  • Important for brain function
  • Did you know that your performance can decrease up to 30% if you are as little as 2% dehydrated?

During Workouts

Make sure to drink plenty of fluid to keep your body hydrated.
It helps with:

  • Getting hydrated
  • It aids within joint lubrication
  • According to the NHS, we should be consuming 1.8L-2.4L a day.
  • Important for brain function
  • Did you know that your performance can decrease up to 30% if you are as little as 2% dehydrated?

Lunch/postwork

Protein is great for recovery after strength training; extra protein is needed to compensate for the increased muscle breakdown that occurs during and after intense exercise and to build new muscle cells.

  • Protein rich snacks to help your muscles to recover much quicker.
  • Eggs, omelette
  • Salmon, tuna, and salad
  • Healthy protein wraps

An omelette is a great source of protein; you can add various vegetables to make it more healthier and filling

Healthy snacks

Snacks should be healthy and nutritious; some examples could be:

Nuts, almonds, and walnuts
Rice cakes
Fruits
Greek yogurts
All sort of berries which are rich in antioxidants.

Healthy snacks

Snacks should be healthy and nutritious; some examples could be:

Nuts, almonds, and walnuts
Rice cakes
Fruits
Greek yogurts
All sort of berries which are rich in antioxidants.

Evening meal

The healthiest dinner is a balanced meal with proteins, like stir-fries with vegetables and whole grains, grain bowls with beans and greens, or salmon with roasted sweet potatoes. For a healthy meal, focus on fibre-rich foods such as sweet potatoes, beans, and whole grains, and lean protein like salmon, chickpeas, and turkey to support digestion, energy, and overall health. A mixture of protein, carbs, and good fats.