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Lockdown Nutrition - 5 Tips for Returning to Sport

With gyms, pools and pitches gradually starting to re-open and sport finally getting back underway, we’ve put together 5 simple tips to help you keep on top of your nutrition for returning to play.  

Fuel Your Sessions

As training intensities begin to increase, so should carbohydrate intake to ensure the body has enough energy stores to perform well. Eat a meal or snack high in carbohydrate around 2 hours before training to fuel your sessions and maximise performance.

Recover Well

After a tough session, it’s essential to get your nutrition right to maximise recovery and prepare you for the next session. A meal high in carbohydrate and protein should be consumed within the hour or two after a session to replenish the energy stores and to repair the muscles.

Come Prepared

Fill your water bottles and shakers up at home rather than using communal water stations and pack an extra bottle so you don’t get caught out on a hot day.

No Sharing

Label your water bottles and shakers and keep them zipped up in your kit bag. Don’t share drinks with team-mates to reduce the risk of cross-contamination.

Refuel at Home

Leave your recovery shakes, snacks or meals in the car and eat these on the way home or once in the house to reduce the time you spend at the venue.


Looking after your body and maintaining your health should be the number one priority with returning to training. Staying fit and healthy will allow you to get the most out of your sessions and set you up for when competitions get back under way.


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