The Route To 24-7 Fitness

To stay healthy you must eat for energy.

Start the day fuelled. Make time for breakfast and remember to rehydrate. Breakfast is just that – you are breaking the fast having not eaten since the night before so get off on the right foot to make sure you are properly fuelled to start the day. Cut some fruit up to put on your cereal for extra nutrition. If absolutely necessary have a cereal bar, piece of fruit and juice to grab on your way out to eat in the car, train or bus.

Once you have started the day with proper fuelling keep it up.

At lunch time eat healthily. Even if you are on the road remember that food does not have to be hot to be healthy. Count the amount of fruit and veg portions you are eating – you should aim for between five and nine a day – salad as part of your sandwich filling and a piece of fruit will help you towards that. Beware of soft drinks too. Look to see how much sugar is in what you are buying – you will probably be surprised!


Eat sensibly and whether you are training at the end of the afternoon, first thing in the morning or late in the evening make sure you are properly fuelled. Trying to tone up or boost your fitness levels is not going to happen if you are running out of energy mid session, or worse, going into it feeling drained. You need to maintain your energy levels all day for effective work and exercise. An energy drink can be a good way to stay hydrated and boost energy levels too. Good sports drink contain enough sugar/carbohydrate to keep your reserved topped up but not so much as to slow your bodies ability to absorb the water.

After training aim to replenish your energy supplies as soon as possible. Try to take in 300 to 400 calories of carbohydrate as soon after exercising as you can with the same amount again within the two hours of finishing. This may mean a snack straight after training followed by your meal proper or you may be able to eat a meal promptly after exercising. This period of time is often called the golden hour as research has shown in this period your body, particularly your muscles, are most able to replenish energy reserves. It is also beneficial as it helps your body absorb protein and prevents it breaking down protein in the body for fuel. The long and short of it? You will recover far more quickly and effectively.

Of course proper fuelling is not just about appropriate sources of energy. You also need the right nutrients, vitamins and minerals .

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