Go for energising carbs by consuming starchy foods, preferably organic and wholemeal, at every meal: dry pulses, bread, cereals, rice, wholemeal pasta, potatoes, etc.
When you go to do your favourite sport, make sure you take some sugary food such as dried fruit or fruit jellies to recover and ward off those hunger pangs afterwards.
Prioritise good fats by regularly eating oily fish for its health benefits, as well as rapeseed and nut oils.
Include fruit and vegetables in every meal to get your fill of vitamins, minerals and fibre. If you have difficulty digesting them, peel and cook them before eating.
Drink at least one and a half litres of water, without waiting until you feel thirsty, to compensate for the water lost during exercise.

## MY SPECIAL "BUILD MUSCLE" BREAKFAST:

- 1 classic breakfast drink: coffee, tea, milk, etc. to rehydrate, ruling out so-called energy drinks.
- 1 cereal product to boost my energy after the nightly fast: bread, cereal, muesli, etc.
- 1 portion of protein for muscle support: dairy product, ham or eggs.

## ME THREE GET MUSCLE MUST-HAVES:

- Starchy food or pulses at every meal, preferably wholemeal and a large enough portion to fill me up.
- A dairy product at every meal for a balanced protein intake and bone health.
- One portion of protein at every meal and in the recovery phase.