One hour before exercise have this pre-workout drink: put 3 stalks celery and 2 medium apples through juicer. Drink 1 hour before work-out (excellent sodium/potassium balance) plus eat something from this list:

* an energy bar or a granola bar
* a low-fat yogurt mixed with banana and topped with granola
* low fat cheddar cheese and two crackers/or two oatcakes
* an apple or pear with a wholegrain/bran muffin
* a wholegrain or rye sandwich with chicken, ham, tuna or mackerel pate and lettuce
* a bagel with low fat spread

After a workout have a sports drink. Or make this isotonic drink: 200ml fruit squash, 800ml water and a pinch of salt. Mix together in a jug and cool down in fridge) and have a banana if you’re not eating for more than one hour.

Whey Protein

If you work out regularly, you need more protein in your diet than usual and whey protein provides the ideal combination of amino acids to help improve your body composition and enhance performance. It is a soluble, easy-to-digest protein and is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles. Whey protein will help you maintain a healthy immune system by increasing the levels of glutathione in your body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels.