When training for performance, a well-structured nutritional plan can help in a whole host of ways. Low GI carbohydrates can help provide a sustained release of energy whereas protein and fast-acting carbohydrates can work together in synergy to support recovery. Adopting a varied diet which includes a range of vitamins and minerals can also wellbeing and help keep you at the top of your game.

Breakfast

• 1 serving of Instant Oats 150-250ml semi-skimmed/whole milk
• 2 slices of wholegrain toast 1-2 eggs, poached Salt/pepper to taste
• 1 glass of natural fruit juice
• 1 serving Vitamin B5 powder
• 1 Vitamin D3 softgel

Mid-morning snack

• 1-2 portions of fruit - apples, avocado, bananas, berries and kiwis are all excellent choices
• 1 serving of Greek yoghurt with a topping of sunflower or pumpkin seeds

Lunch

• 1 large chicken breast, fried using 1 tablespoon of Coconpure Oil, Cajun spice powder, Black pepper to taste
• 1 large potato, mashed 2 teaspoons Dijon mustard, 1 teaspoon butter (avoid margarine) Splash semi-skimmed milk
• 1 serving of steamed vegetables (asparagus, broccoli, courgette, green beans etc.)
• 1 glass of cordial/water

Mid-afternoon snack

• A handful of a variety of Natural Nuts
• 50g of Biltong

Pre workout

• 1 serving MCT Powder
• 1 Caffeine Pro Tablet
• 3 BCAA 1500

During workout

• Sip on 50g Tri Carb with 700ml water (consume half during workout)

Post workout

• Sip on 50g Tri Carb with 700ml water (consume other half post workout)
• 3 BCAA 1500
• 1-2 portions of fruit i.e. dates, raisins, apricots

Evening meal

• 250 g soup (thick vegetable, leek and potato, Minestrone)
• 1 wholegrain rol
• 200g tuna steak, grilled, 1 tablespoon of dark soy sauce, 1 tablespoon lemon juice, 1 teaspoon garlic powder, 1 cup of jasmine rice
• 1 fresh pancake with berries
• 1 glass cordial/water

Before Bed

• 1-4 capsules of SleepMax (dependent upon requirements)

• 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing towards the end of the warm-up period)
• 30 (60) second high intensity, 90 (60) second low intensity
• 40 (70) second high intensity, 90 (60) second low intensity
• 50 (80) second high intensity, 90 (60) second low intensity
• 40 (70) second high intensity, 90 (60) second low intensity
• 30 (60) second high intensity, 90 (60) second low intensity
• 3 - 5 minutes cool-down

The table below outlines additional exercises which can be employed to compliment your general physical training. Remember, quality of movements supersede quantity of movements. Take time to learn the correct technique of exercises as this will increase the effectiveness of a workout and decreases the potential for injuries.

We recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet you individual requirements and current levels of fitness.

• The Importance of Protein
• Protein Sources and The Importance of Variety
• The Importance of Goal Setting