Healthy Action Nutrition Consultancy - Nutrition Consultant: James Collier
Wake Strong black coffee
Run 40-45mins
Mid-morning Smoothie: 1 tbsp ground linseeds + 2 apples + soya milk
+ 30g oats (+ water)
Lunch 12.30pm 100g chicken breast or 90g mackerel/salmon
1-2 slices granary bread
Salad
Immediately
post workout Smoothie: 1 tbsp ground linseeds + 2 apples +
200ml soya milk + 30g oats (+ water)
Evening Meal
6.00pm 120g chicken breast or 140g white fish or 120g lean red meat
4-5 small boiled new potatoes or 2-3 pieces sweet potato
or 40g basmati rice or 45g wholewheat pasta
Loads of veg / salad
20mins pre-training 1 oatcake
Banana
Drink
Post training 3 oatcakes + 200g quark
Drink
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