Do you ever feel like you have no energy when training? That’s because you haven’t fuelled correctly. The glycogen in your muscles (e.g. the amount of petrol in your car) starts hours and days before the exercise begins. To maximise the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. However, let’s be honest we’re not robots. We’re humans in 2022. We have busy lives. We have short lunch breaks. We just want a spare minute to relax. To overcome this hurdle, we need quick, convenient food choices that meet our dietary requirements. The final fuelling strategy is 60 minutes before your workout. So, a high carb snack (around 30-60g) that’s easy to digest and contains mainly carbs and some protein 30-60 mins before you train will help performance. After we exercise, we need 20-25g of protein to stimulate muscle protein synthesis. Think of your muscles as the bricks and the protein as the cement to build a wall....