Carbohydrates

Carbohydrates are the major fuel source for the body, therefore vital for energy production. About 50-60% of your daily intake should come from carbohydrates. This means predominantly whole grains, fruit and vegetable. After intensive exercise you should replenish your carbohydrate reserves within two hours. This will help your muscles recover much more quickly, and your body increase its capacity to store glycogen (your “energy bank”). Eat easily digestible carbohydrates (e.g. bananas) or drink a sports recovery drink soon after exercise – preferably within half an hour, and certainly within two hours.

Protein

Protein is vital, as it is the major building block within the body i.e. helps build muscles and other tissues. Typically protein should consist of about 20-30% of your food intake. Focus on protein from lean meat and poultry. Don’t forget vegetable sources of protein such as nuts, seeds, beans, pulses, lentils, tofu, quinoa. Try to include a protein source into every meal and snack.

Good Fat and Bad Fat

Fat is a vital part of the diet and should consist of about 15-20% of what you eat. However, it is important to choose the right type of fats. Focus on the “good” fats i.e. essential fatty acids such as omega 3 and 6. You can get this type of fat from oily fish (salmon, trout, tuna, sardines, herring, mackerel) nuts and seeds (sunflower seeds, pumpkin seeds, sesame seeds, etc).