• Smoothies Recipes
• Healthier Afternoon snacks to eat
• Pre-workout or pre-event meals and snacks
• Coffee inspired workout recipes

The following foods are suitable to eat 3-4 hours before exercise:

• Scrambled eggs and mushrooms on wholemeal toast
• Lean meat and vegetable stir fry with brown rice or quinoa
• Baked beans on wholemeal toast
• Wholemeal roll/wrap with lean meat, cottage cheese and salad vegetables
• Pasta, quinoa or brown rice with a sauce based on low fat ingredients (e.g. tomato, vegetables, lean meat)
• Baked potato with cottage cheese and diced vegetable filling
• Post-workout or post-event meals and snacks
  • A protein shake/smoothie -- protein powder with the addition of milk or milk alternative (e.g. almond milk, coconut milk etc.) and fruit
  • Two boiled eggs and a banana
  • Small tin of tuna on two whole grain rice cakes
  • Seasonal fruit salad topped with Greek yoghurt
  • Small tub (200g) Greek yoghurt with a teaspoon of chia seeds and sprinkle of nuts
  • Lean chicken and wholemeal salad roll
  • Small tin of tuna and one cup cooked quinoa
  • Buckwheat thins with natural peanut butter (or other nut butter) and banana
  • Hummus and one wholemeal pita bread
  • One small bowl lean mince Bolognese with pasta
  • One cup ricotta mixed with one teaspoon honey, sprinkle of cinnamon and apple pieces