Before Training

• Did you know that 2-3 hours before you undertake 30-60 minutes of moderate to intense exercise you are recommended to eat between 30-60g (120–40 kcals) of carbohydrates from vegetable and whole grain sources. When possible, aim to consume this alongside 15-30g (60-120 kcals) of protein (animal or plant-based) to help optimise your performance.
• Irrespective of whether the above tip has been carried out in full or not, we additionally recommend that you eat a further quantity of carbohydrates and protein 30-45 minutes before your training session for a quick release of energy.
• A suitable food suggestion for this would be 1 soft fruit option of your choice (i.e. a banana, grapes, apple slices or berries) alongside a small serving of low-fat yoghurt or natural almond butter. When it is possible, always give preference to eating organic food options.

During Training

• Whilst training we recommend not eating and instead just focus on rehydrating by drinking still water which is close to room temperature (18°C) in a BPA free sports bottle. If you have any queries about other sources of hydration during exercise from hypertonic, hypotonic and isotonic drinks especially please speak to your trainer directly.

After Training

• It is always important to remember that you should consume carbohydrate and protein foods at a 1:2 ratio within the first 15–90 minutes of finishing every training session. By adhering to this, you can enhance your fat-burning potential and speed up your muscular recovery.