Ad. One of the best things I did for my relationship with food is understanding how much it genuinely helps, not hinders, my performance and overall health. If you constantly feel tired, have noticed a drop in your performance or lack of expected progress in your training, find yourself constantly getting sick or injured, more anxious or irritable than usual, having trouble sleeping, or noticing changes to your menstrual cycle - these are some key signs you might be under-fuelling. To prevent this from happening, be proactive with your food around training & make a conscious effort to consume enough energy (calories) to meet your energy output. Before you exercise: ✨Aim to have a meal 3-4 hours before or snack 1-2 hours before you workout ✨Base it around carbohydrates, protein and a smaller amount of fat & fibre ✨snack ideas: flapjack, fruit and yogurt, toast with honey or jam. ✨meal ideas: Porridge, chicken and pesto wrap, bagel with smoked salmon & cream cheese. After you exercise: ✨ protein, carbs, micronutrients & hydration is key 🔑 ✨snack ideas: @fulfil bar (contains added vitamins + minerals to support recovery) & a banana, yogurt & granola, smoothie. ✨meal ideas: veggie bean burrito, jacket potato with beans or tuna, pasta with chicken and tomato sauce, porridge with protein powder (or a chopped up @fulfil bar 🤤) To find out more about nutrition before and after your workouts head over to www.thefoodmedic.co.uk #ad #foodisfuel #workoutnutrition #preworkout #postworkout #trainingnutrition #foodfreedom