To maintain energy during high-intensity workouts, eat an energy-rich snack, such as dates or honey on toast, an hour before, recommends Adrienne Speedy of Cleveland Clinic Abu Dhabi. She also stresses the importance of staying hydrated with water and having an electrolyte sports drink to ensure blood-sugar levels remain stable for longer workouts. Refuel within an hour of exercise with a snack or meal containing both protein and carbohydrates.
Before the ride, have a carbohydrate-rich meal or snack to ensure muscles have glycogen in store. Keep water and sports drinks on hand during long-distance rides for adequate electrolyte replacement.
Have a protein-rich meal or snack 30 to 60 minutes after a boxing session for muscle building and repair.
Eat a diet high in carbohydrates, moderate in protein and low in fat, with plenty of fluids to avoid dehydration.
The nutrition plan should consist of 20 per cent protein, which is key to muscle tissue repair and growth, about 45 per cent carbohydrates and 30 per cent healthy fats.
Staying hydrated even when in a pool is important. Keep a water bottle handy and take sips when resting between laps.