Protein bars can come in handy to give the athlete a boost of protein post-exercise to support repair and rebuilding of muscle.

Protein bars do not necessarily contribute to performance during activity, except potentially during intense weight lifting / strength training sessions, and carbohydrates are generally encouraged pre or during exercise as carbohydrates are used during performance.

It is important to stress that many people can achieve enough protein intake to support repair and rebuilding of muscles through their ‘normal’ eating, i.e. breakfast, lunch and evening meal. Sports people may have higher demands but this can still be achieved by adding in some natural foods high in protein, meaning that bars are not always necessary.

However, bars are convenient and can have a role to play as an easy option when alternatives are not available, e.g. in the car on the way home from training.

We follow a simple protocol;

3 hrs before start – main meal

90 mins before start – carbohydrate snack

30 mins before start – simple carbohydrate drink

Half time/during the event – simple carbohydrate drink

30 mins post event – protein and carbohydrate snack

2 hrs post event – nutritious main meal

During training we want to consume something that will give us energy as quickly as possible.

Therefore, simple carbohydrates, in the form of sugary drinks are probably the best snack during training.

Examples of a sugary drink would be squash (with sugar included), fruit juice or Lucozade.

Pre-match is all about carbohydrate consumption so we would be looking to have a high carbohydrate meal 3 hours before, a high carbohydrate snack an hour and half before and then finally a simple carbohydrate snack 30 mins before kick-off/start time.

These are general guidelines, it’s important to listen to your body and adjust timings and consumption and try out what works for you.

Food creates an emotional as well as a physiological response in humans. We have a deep evolutionary connection with food that signifies celebration, connection and camaraderie. Meeting together and eating is often enjoyable and the type of food we eat contributes to the enjoyment. Fast food outlets have a role to play in helping us enjoy our food.

However, this type of food is generally low in nutrients, high in saturated fat and trans fats and therefore should only be eaten in moderation, e.g. maximum of once a week.