The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet structured to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal (1 chicken breast = 30grams) and consume small meals every 3 hours throughout the day for maximum results!

Ensure you eat breakfast, this will kick start your metabolism. A carbohydrate such as Oats is the ideal choice, add to this a form of protein either nuts, seeds or a scoop of whey protein to provide vital amino acids for muscle growth and recovery.

Always snack mid morning to stop a decrease in blood sugar levels which will result in cravings for sugary foods. Good choices might be pineapple, banana or seeds.

Lunch should consist of another slow release carbohydrate, wholegrain bread may be the easiest choice, durum wheat or wholewheat pasta and rice are other good choices add to this a protein easy choices are tuna, cottage cheese and chicken breast.

Pre workout is the most important time to intake protein. Eat or supplement with 30grams of protein so it can go to work in your workout and increase muscle recovery and growth.

Post workout is another important time to replenish depleted energy levels and protein stores ensure eating or supplementing with 20-30grams of protein and some sort of carbohydrate immediately afterwords.

Dinner should be protein rich, chicken, turkey and fish are all fantastic choices. Make sure you also intake some vegetables to replace vitamin and mineral stores that can become depleted when exercising. Carbohydrate may be needed dependant on your fitness goals.

For in depth analysis including a personal metabolic breakdown please see Adam Stowell for a nutritional analysis. Price is a one off fee of £35 per assessment including 4 weeks worth of food diaries and activity diaries.

Good Luck

Adam Stowell