ON-THE-SPOT FUEL

As a new dad, Ben needed to be flexible with his training, fitting in a session whenever the opportunity arose

STICK TO SQUARE MEALS

Ben kept his eating plan simple with three meals a day, balancing fats, carbohydrates and protein on each plate

“Eating less often minimises the energy you expend on laborious meal prep – invaluable for those with rigid work or family commitments.”

CAFFEINE HAS ITS PLACE

When possible, Ben would do his morning workouts fasted, fuelled by nothing more than a strong black co ee

“Working out fasted results in an increased level of fat oxidation, so include a few pre-breakfast sessions in your training plan.”

DON’T AVOID FATS

Ben’s meal plan included a balance of fats and protein. When hungry, he snacked on peanut butter or cottage cheese and fish was a staple of his dinners

“Most men don’t eat enough fish, so it’s smart to increase your intake – its omega-3 regulates inflammation in the body. Peanut butter makes a filling snack option, as well as providing omega-6 fatty acids.”