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Total Guide to Fitness: How to Eat Your Way to Gold

Want to be a serious competitor when it comes to sports? Then you need to make sure you’re eating right. Your body needs the right fuel to perform to the peak of its abilities. Personal trainer, Matt Gleed has put together 10 fantastic meals for you!

Eggs On Toast

Enjoy a meal of eggs on toast, eggs are great as a protein boost, which helps to develop and build strength in muscles. Serve the eggs with wholemeal bread, which is a fantastic source of vitamins B and E and you’re well on your way to a winning meal.

Fruit Smoothie

If you can’t stomach a full meal first thing in the morning when you’ve just woken up, then you should consider a healthy fruit smoothie. As well as being delicious and simple to make, smoothies are filled to the brim with antioxidants, as well as calcium and vitamins.

Grilled Chicken

Getting enough protein is important and one way is by eating grilled chicken after training sessions. As well as aiding the recovery of his exercise weary muscles because of high protein levels, chicken also contains a range of B vitamins, which will give you a great post-workout energy boost. If you want to make this meal as healthy as possible be sure to remove the skin from the chicken, as this drastically reduces the amount of saturated fat in the meat.

Bran Cereal

High in fibre, bran cereal in the morning not only contains fibre to keep you full for a day of events, it also boasts an impressive amount of iron, which helps to keep energy levels as high as possible.

Beans On Toast

Are you too busy to eat healthily? If anyone say’s it’s not quick and easy to prepare then they’re doing it wrong, this dish is a fantastic source of energy because of the low Glycaemic Index of baked beans. This means that the energy will be slowly released over time to keep you performing at your best for longer.

Fresh Fruit

Practically all fruit has health benefits, but if you want to improve your sporting performance you should consider snacking on apples and bananas. Apples have been proven to help maintain and improve cardiovascular health, and bananas ensure that your body absorbs more nutrients.

Toast With Peanut Butter

A lot of people assume peanut butter is an unhealthy snack because of its sweet taste. However, as long as it’s a natural type that’s low in sugar and sodium, peanut butter makes for a great healthy meal because of the magnesium and potassium it contains. This provides a double whammy of strength, as magnesium helps bone development, and potassium encourages muscle building. Add a banana for more, more, more.


The carbohydrates in pasta help to top up energy levels, and when served with lean meats such as chicken and turkey, this will also promote muscle recovery and strength development. To make this dish even healthier, serve it with whole wheat pasta to enjoy the added benefits of more fibre, iron and folic acid.

If you would like more ideas about meals please contact us at Matt Gleed Personal Training by email info@mattgleed.com

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