Eat a balanced, healthy diet each day to provide high quality energy to your working muscles.

This starts with a balanced breakfast packed with protein in the form of
eggs and smoked salmon on wholegrain toast. A perfect accompaniment in the winter months is a bowl of porridge

Carbohydrate (toast and porridge in this case) in the form of glycogen is the fuel that makes exercise possible, and protein (eggs, salmon and milk in this case) feeds the muscles with the necessary amino acids.
During the day eat snacks and meals that combine nuts, seeds, pulses, grains (rice and quinoa), fruit and vegetables (with the majority of carbohydrate coming from vegetables).

Balance the protein in these meals between white meats (chicken, turkey), fish and red meats (beef, lamb) to provide healthy protein and fats in your diet.