For the corporate athlete, performance at work and performance in the gym may be equally important. The build up of fatigue and pressures surrounding training, deadlines and many other aspects of life can often be massive. It is essential to have a plan in place for the times in life you may need to “perform” multiple times within. Whether this be in a 24-72 hour window or longer, a strong nutrition and recovery plan are vital.  Below I lay out 4 pillars on which to optimise your performance.



More importantly, rehydration. Ensuring you have good fluid levels can go a long way performing well. You want to take on small amounts of water regularly. If you are performing exercise, ensure you take on fluid immediately after. You should aim to replace any fluid loss with 1.5 times the amount. A simply way of looking at this is 1kg of weight loss in exercise = 1.5 litres of water to take on board.

You will also want to make sure you maintain good levels of electrolytes, good sources for this include:

  • Milk based drinks
  • Fruit Juices
  • Water (at the same time as salty snacks)
  • Sports Drinks

Read our article about the best drinks to stay hydrated.


Refuel & Preload

Try to ensure you are getting 3-4 meals a days in order to maintain your energy levels. It is important to include carbohydrates within all of these meals! Try using the following foods to keep you performing well:

  • Quinoa, wholegrain rice/pasta, noodles and couscous
  • Beans, lentils & fruit
  • Sweet potatoes

Don’t forget the protein! Chicken and turkey are great, lean sources of protein.


Provide Your Body With The Building Blocks It Needs

Expanding on the above point of ‘don’t forget your protein”. I’m not saying you need to become a shake swilling protein junkie 24/7. Try to take on regular portions of protein with every meal throughout the day. Sources of protein include:

  • Meat – chicken, beef, pork, turkey etc etc
  • Fish – I know this is still meat! Tuna, salmon etc
  • Milk
  • Eggs
  • Low fat cheese
  • Tofu

All of these are suitable sources of protein.


Reduce Inflammation & Fatigue

Foods that are antioxidants and anti-inflammatory, can help reduce muscular soreness. Try out these foods for recovery, just make sure you dose sensibly & if in doubt do some research!

  • Blueberries
  • Prunes
  • Raspberries
  • Broccoli
  • Sweet Cherries
  • Oily fish
  • Flax Seed


Combine For The Whole Package

Hydrate, eat your carbs and protein and take on antioxidants. Simples! To ensure you get the most out of any Personal Training in Twickenham & Hampton, London, you need to be firing on all cylinders. By getting your nutrition and recovery right, you can perform time and time again, whether it be in the office or on the pitch!