NUTRIENT CYCLING AT A GLANCE

Gillian Brunton shares the basics of eating around your workouts

1 PLAN YOUR WEEKLY TRAINING

‘The whole point is that you are adequately fuelling your engine before, and refuelling after, each session, so you’ll need to plan your workouts in advance.’ Remember: achieving your body goals doesn’t just happen.

2 TRAINING IN THE MORNING?

‘Make sure you fuel up the evening before with adequate protein, carbs and fat. That way, you’ll have enough energy banked to do your workout fasted in the morning. Then refuel with carbs and protein.’ Protein powder-boosted oats are a quick win.

3 TRAINING AT LUNCHTIME?

‘Ensure your breakfast and posttraining lunch contain all the macros so you have enough energy to get through the morning and recover post-workout. You’ll already have replenished your energy so, if you’re trying to lose weight, base your dinner on protein and fats.’ Chicken and avo salad, anyone?

4 TRAINING IN THE EVENING?

‘Eat a breakfast based on protein and fat, such as smoked salmon with scrambled eggs, followed by a lunch and dinner made up of all the macros, including carbs – even though you’re training later on – as they’re necessary to replenish your energy stores.’

5 DON’T HAVE A ROUTINE?

Don’t worry, you can still keep track. ‘You always know by the night before, so get a training diary and note down before bed when you’re going to train. This way, you know when you need to fuel.’ We recommend the WH Training Diary (£8.99, WH Smith).

6 PLAY BY THE (BASIC) RULES

‘There’s no point nutrient cycling around a poor diet. Try to get plenty of sleep, rehydrate regularly and don’t rush your meals. Toxins like alcohol will harm results, so note down if and when you indulge.’ Which, if you’re bothering with all this, should probs be rarely.