Making the right food choices can seem like a daunting task for the majority of people, which often leads to overcomplication and ends in poor food choices.

As an athlete we have multiple areas of nutritional focus but the main two are performance and recovery. We need to ensure that we are fuelling ourselves to enable us to perform at our best, whilst ensuring that we recover fully between training sessions and competition. Good nutritional habits come from following the basics consistently. Consistency is key and will lead to long-term changes.

A big part of good nutritional habits is knowing what food to choose when you are on the go or you forget to #mealprep. It happens to us all but having guidelines to follow or an action plan in place is what will help us stay consistent.

Here are some general guidelines to follow

First and foremost choose a lean protein source as this will help keep us fuller for longer, whilst providing those much needed building blocks to help repair and maintain muscle tissue. This could be greek yoghurt, a protein bar or shake, eggs, milk, meat, fish, tofu, beef jerky etc.

Secondly, if it is a main meal time (breakfast/lunch/dinner) choose a vegetable or fruit source. There are many options at supermarkets and even petrol stations. It could be something simple like a punnet of fresh berries, fruit salad or melon slices. Moreover, there are plenty of pre-packed ready to eat

vegetable options such as fresh salad, carrot sticks etc. This will provide us with micronutrients (vitamins and minerals) contributing to overall health and immune function.

After this we want to choose our fat and carbohydrates. If we are undertaking a particularly high volume training day or training phase then we want to consume more carbohydrates to ‘Fuel’ our training. The closer we get to a training session such as the one to two hours prior, the more we want faster digesting carbohydrate sources such as rice cakes, cereal bars etc. Eating oats an hour before an intense training session isn’t always a good idea unless you want to meet pukie the clown mid session. How close to training you can eat without feeling sick will differ person to person so is something each person should experiment with.

Fats are essential for hormone production and immune health so getting some healthy essential fats in each day is always a good idea. This could be from avocado, olive oil, olives, nuts and oily fish.

Below is an example of an “On the Go” day for somebody who hasn’t meal prepped but still wants to make good choices. All the foods below, apart from the evening meal, can be bought and eaten right out of the pack with no cooking needed whatsoever, whilst still helping achieve our performance goals. The evening meal can be made using simply a microwave. So again minimal cooking, no hassle; yet still helping to reach our goals.


Low-fat Greek/Icelandic yogurt (higher in protein) with fresh berries

Flapjack bar


Pre-cooked chicken breast

Pre-packed salad/spinach


Pitta bread/wrap


Rice cakes/Cereal bar


Protein shake


A pint of milk/protein shake


Salmon fillet

Green beans

Leafy greens (spinach, kale etc)

Sweet potato


Low fat cottage cheese/quark/yoghurt/casein protein shake

Leave a Comment