WHAT TO EAT WHEN

8AM-10AM Eating carbohydrates earlier in the day will give your body more time to convert them into energy. 1-2PM You should have eaten 55 per cent of your carbohydrates by now. Eat more protein by adding chicken or eggs to a salad or drinking a shot of whey protein. 45 MINUTES AFTER EXERCISE Drink a protein shake and eat a small amount of carbohydrates. Your muscles will be more ‘open’ during this window to consuming fuel and absorbing nutrients. 7-9PM Eating turkey, salmon, cottage cheese, nut butters, almonds, bananas and Montmorency cherries will help you sleep. Avoid starchy carbohydrates such as potatoes and rice, if you are trying to lose weight.