It’s important to eat correctly more than ever before and having a routine can help encourage a more structured way of eating, therefore allowing time to prepare meals and snacks to help sustain energy.
Remember, preparation is often key when eating healthily – have a list when you go shopping, invest in some reusable food containers and try your hand at meal prepping. This will ensure you get the right nutrients every day. We all think about what we should eat to train harder, but don’t forget your recovery is as important.
- Rehydrate: replace each ½ kg weight loss with 450-675 ml fluid
- Refuel: You’ll need to replenish glycogen stores, ideally 1g carb/ kg body weight. Refuelling is faster than normal during the first 2 hours so make use of this if you train twice a day. However, if you train once a day then simply ensure you consume enough carbs over 24 hours.
- Rebuild: To promote muscle repair, include protein in your recovery meal (15 – 25g is the ideal amount). Examples of refuelling drinks and snacks that supply 20g include 500 ml milk (dairy or soya), 200g strained Greek yogurt or a hummus and avocado sandwich