Have a banana milkshake after an intense workout

Refuelling after resistance or strength training or any intense or prolonged workout is important. “Combining some protein with complex carbohydrate is a good strategy to replenish glycogen stores and provide some of the nutritional building blocks for hormone-driven muscle repair and synthesis,” Keay says. “A banana milkshake or smoothie is a great way of combining the elements you need.”

For young women, intense exercise and fasting – or failing to refuel after a workout – is a particularly risky cocktail. “It disrupts female hormone network timing and can have adverse effects on female hormone production,” Keay says. “If you exercise hard or long, you need to promptly refuel with carbs and protein afterwards to support healthy hormone networks.” –