“You need a good combination of protein and carbohydrates. Carbs are our bodies’ primary energy source, so we need them to ensure we can maintain our level of intensity – but we also need protein for recovery and repair. Good foodie options that include both carbs and protein include porridge with nuts or a nourishing fruit smoothie with a scoop of protein powder.” 

“For endurance activities, you really want to focus on fuelling with carbohydrates. Carbs are broken down into glucose and stored as glycogen, which is used as energy to fuel our muscles.  

Before an endurance event, make sure you have a good source of carbs the night before and on the morning of the event (think: bread, pasta, rice, potatoes, as well as fruit and veg). Just before the event, you might want a quick carb source, such as banana, some dried fruit or an energy gel to top up those fuel stores." 

“It’s important that you always begin your activity well hydrated. Not only can dehydration  increase the perception of effort, it can make exercise harder, increasing cardiovascular strain and putting you at risk of heat stroke.

To stay hydrated before any event, one thing I find particularly useful is to use a urine colour chart. This will help you easily see how hydrated you are."

“Electrolytes are vital salts and minerals, such as sodium, potassium, chloride and bicarbonate. Because they can be sweated out of the body, it's useful to take electrolytes alongside water during or after heavy exercise to help replenish your stores.” 

“To gain muscle mass or bulk, you need to have more calories coming into your body than you’re burning. Mass gainers are high-calorie supplements that blend carbs, protein and fats, with the goal to support muscle bulk.

For a lean bulk, you might want to moderately increase your calories using nutritious foods that provide your bodies with vitamins and minerals. An easy way to do this is simply to upgrade your protein smoothie. So instead of just having protein powder with water or skimmed milk, you might switch to full fat milk and throw in some oats, nut butter, fruit and chia seeds.  
For a bigger bulk-up, a mass gainer will deliver a high protein content, which will contribute to muscle repair and growth, along with carbs which act as your body's main energy source to help fuel recovery."

“Good sources of protein for weight loss would be things like poultry, lean meat, seafood and fish, as well as tofu, tempeh, beans, lentils and soy-based products. Protein powder is also a quick-and-easy way to increase your intake of protein, while remaining low calorie.”