Remember! Whether you are an experienced athlete or you are venturing into a new sport, it’s important to talk to your coaches, parents and doctors about changes to your diet.

TOP TIP: Before training or a competition, your body will need to store glycogen. This is found in complex carbohydrates; the best complex carbs can be found in wholegrain foods, potatoes, fresh fruit and vegetables. Try to avoid processed and sugary alternatives!

TOP TIP: Snacking on protein, especially lean protein sources like chicken breast can be a healthy way to keep hunger at bay between meals. Protein is vital for building and maintaining your muscles- you can’t train without it!

Vegetarians and vegans can also keep their protein intake high, with beans, nuts and grains like quinoa.

TOP TIP: After an intense training session, you should be replenishing your energy stocks within 45 minutes of finishing! If you have to travel to and from your training location, make sure you take food along with you to refuel on the way home!

TOP TIP: Make sure you’re never skipping meals! Your body needs fuel to work out, just like a car needs fuel to drive. If you’re short on time, try to fit in small meals and snacks throughout the day; pacing your meals will ensure that you don’t over eat in the evening.

TOP TIP: Don’t underestimate the importance of hydration! Your performance can be affected by sweat loss and the resulting dehydration: avoid muscle cramps and headaches by replenishing the fluids you lose!

TOP TIP: If you want to venture into meal prepping (an easy and quick way to make sure you have your meals every day), try and mix up your recipes. Whereas it is super easy to make a big batch of the same meal, it can get very boring and consequently make other foods a lot more tempting!