Are you fuelling your workouts properly?

A meal eaten within a couple of hours of exercise works great, however if there is likely to be longer gap, then an extra recovery snack is beneficial. This should contain protein – to help re-build those muscles, alongside carbohydrate to refill the energy stores that you utilised during that exercise.

Here are some great options for a recovery snack:

• Greek yoghurt + fruit or granola
• Chocolate milk
• Smoothie (made with milk/yoghurt/protein powder)
• Rice cakes and hummus
• Falafel wrap

Is protein the most important nutrient to consider?

If you are regularly exercising it's true that you are likely to need more protein. In the UK the recommendation for the general population is 0.75g/kg body weight (for someone weighing 70kg = 53g protein per day).

If you are doing regular strength exercise this is likely to increase to 1.6-2g/kg body weight (for someone weighing 70kg = 112-140g per day).

For individuals doing more endurance exercise, then this is 1.2-1.6g/kg body weight (for someone weighing 70kg = 84-112g)

So yes, protein is important – the priority is to be hitting your requirements consistently. Once you have done this, then timing becomes more important. However more doesn’t necessarily mean better, and there's no benefit to exceeding these amounts.

If you want to learn more about protein, this article from Laura can help.

Why am I feeling hungry all the time?

This can be a sign that you are not eating enough, especially if you have recently increased your exercise levels. So remember to fuel around your workouts as discussed earlier, and try adding an extra spoonful or two of food at your meals.

Second, check if you're getting enough protein and fibre in your diet. Both protein and fibre help us feel fuller for longer – so do a little audit of your intake and see if there are any gaps.

I'm female, do I need to do anything differently?

Unfortunately the research is really limited in sports nutrition for female athletes. We do need more specific research, however what we do know is that avoiding fasted training is particularly important for women. Fasted training is not eating for several hours prior to your workout, for example going to the gym after you wake up in the morning and not eating before.

I know this can be difficult as you often do not want to eat first thing in the morning, but it is really important to have a small snack such as a biscuit or cracker. If that feels too much, then a glass of fruit juice can be a great fit.

Do I need to be taking sports supplements?

Whilst a lot of companies will promote the idea that we must take this or that supplement, I want you to take a step back and review how important it really is. In sports nutrition the most common supplements are protein powders, creatine and electrolyte tablets. So let's work through these three, and when they might be beneficial:

1. Protein powder: This is only likely to be needed if you cannot consistently meet your daily requirements from diet alone. A protein shake can be really convenient, especially if you are on the go. But do not feel that you have to start taking protein shakes just because you are exercising.
2. Creatine: There is an ever growing body of research which supports to use of creatine. It can help increase muscle strength (alongside exercise), help improve recovery after exercise, as well as potential benefits with memory and decision making. Making it a great all rounder to consider. It is important to be aware it may lead to a slight increase in weight due to water retention. Take it alongside a source of carbohydrate for the best absorption.
3. Electrolyte supplements: These often come in dissolvable tablets or sachets. Whilst everyone has gone a little electrolyte crazy at the moment, they are probably only necessary in very hot weather and for prolonged exercise. Taking electrolytes everyday may potentially lead to high salt intake which can have a negative effect on your general health and raise blood pressure.

Common mistakes I see a lot

Supplements: Feeling that you have to take supplements. In sports nutrition we take the approach of 'food first but not food only'. So think: can I get this from food? If not, then consider the best approach from supplements.

Fuelling longer exercise: If you are running or cycling for longer than one hour, make sure you take some nutrition during the exercise. It doesn't matter if it's just an 'easy' run, you still need to top up that battery with carbohydrates. Around 30-60g an hour is generally advised for exercise of 1-3 hours.

Fasted workouts for women: As mentioned before, try to fuel intentionally around your workouts. You might be surprised that they feel a little easier, and you may make faster progress or recover better as a result!

Avoiding carbohydrates: Carbohydrates are the body's main energy source. Nourish your body and keep that battery topped up. Make sure there is a source of carbohydrate with each meal, for example bread, pasta, potatoes, fruit, rice and oats. Failing to do this can lead to zapped energy levels, poorer performance and delayed recovery.

Take home message

Nutrition is personalised, and not everyone's nutritional needs look the same. Your nutrition needs to be flexible around your workouts. This may mean adding a pre- or post-workout snack to help you perform or recover at your best. That doesn't mean it has to be complicated: get the basics and balance right and you are most of the way there!

If you are unsure what you should be eating, or if you are optimally fuelling your workouts then support from a sports dietitian is a worthwhile investment.