“You need a good combination of protein and carbohydrates. Carbs are our body’s 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 you always begin your activity well hydrated. Not only can dehydration increase your 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."