Knowing what to snack on before and after a training session can at times seem challenging or repetitive. To help make your snacking easier while also creating some variety, National Fitness Manager Sam Merza shares his top tips.

When it’s early, keep it simple:
If you have an early morning Coaching Zone session, have a glass of water and a light pre-training snack 30-45 minutes ahead of time. Some light snack options include:

• A banana with a small spoonful of peanut butter
• A handful of almonds
• 1-2 boiled eggs.

Post-training re-fuel:
After finishing your Coaching Zone session, you should aim to re-fuel within 30-45 minutes. This is an important time to power your body to get the most from your session, so aim for a snack that incorporates a mix of carbs, protein and fats. Some options include:

• A protein shake
• Oats and berries
• 1-2 boiled eggs and a handful of nuts
• Hummus with carrot sticks.