1. Drink 2-3 litres of water a day
Buy a litre water bottle and sip little and often throughout the day to gauge how much you should be drinking. Practise makes perfect.
2. Break the fast every morning
Breakfast is the most important meal of the day. Avoid sugary cereal and make the clever choice – choose eggs, lean meats, oats, yoghurt, fruit, nuts or homemade smoothies.
3. DIY food!
Cook from scratch. Spend a quiet Sunday gathering some recipes and plan for the week ahead. A good quality saucepan and frying pan makes life in the kitchen a lot easier.
4. Be carbohydrate clever
Eat meals higher in carbohydrates (lower in fibre and fat) before intense training sessions or matches fewer carbohydrates on rest days or away from exercise. On rest days choose low-GI carbohydrates high such as vegetables grown above the ground.
5. Aim for 7 portions of fruit (2-3 portion) and vegetables (4-5 portions)
Choose a variety of fruits and vegetables each week. To benefit from the full range of vitamins and minerals on offer from these little nutritional powerhouses, eat a variety of colours of fruit and veg.
6. Eat 3 meals a day
Eating a steady regular source of quality nutrients throughout the day helps to stabilise blood sugar levels and keep you energised and focussed. Snacks can be used to supplement your 3 meals but make sure these are of good quality. If it comes in a packet with a list or more than 5 ingredients….think twice!
7. Drip feed your muscles with protein
Eat a fist size portion of protein with every meal. For example, 2 eggs at breakfast, chicken salad at lunch and baked salmon with lentils for dinner.