NU­TRI­ENT CY­CLING AT A GLANCE

Women's Health (UK) - - EAT SMART -

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.

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