Can I ask what your diet is and do you take any supps?
Diet is typically as the example below but it does change slightly day to day (training, and non training, working nights, days, off etc)
Wake 30g whey protein powder in water
Breakfast 6.30am Porridge: 60g oats + 150ml skimmed milk + tbsp dried fruit + tbsp ground linseeds
6 x liquid egg whites 200ml fresh fruit juice
8.30am 80g chicken breast
100g low fat natural yoghurt
Item fruit
Handful mixed nuts & seeds
Drink water
11.30am Shake: 60g oats + 30g whey protein powder in water
Handful mixed nuts
Item fruit
Drink water
Lunch 1.30pm 120g tuna / mackerel / salmon
Mixed salad + tbsp sunflower seeds
3 oatcakes / 2 rye crispbread
Drink water
4.30pm Shake: 60g oats + 30g whey protein powder in water
Handful mixed nuts
Item fruit
Drink water
30 mins pre workout 200g cottage cheese
1 oatcake
Item fruit
Drink water
Immediately pre workout 20g whey protein in water + 3 g beta alanine
During workout 5g BCAA powder in water (sipped)
Immediately post workout 40g whey protein powder + 40g Vitargo + 2g beta alanine
Evening Meal 45 mins later 150g chicken breast or 150g white fish
30g basmati rice / couscous or small sweet potato or 2-3 small boiled new potatoes Loads of veg
Drink water
Bedtime 250g cottage cheese / quark
Drink water
Supps - Beta Alanine
- Vitargo
- Whey
- BCAA