What’s in it
100g chicken, diced
1tbsp low-fat mayonnaise
1tsp curry paste
2 slices of granary bread
Handful of mixed green salad leaves
1 tomato, diced
What you get
A burst of energy to power you through your workout and minerals that help build new muscle.
When to eat it
An hour before training.
To make
Mix the mayonnaise and curry paste, then add to the chicken. Make a sandwich with the mixture, plus salad leaves and tomatoes.
Granary bread
The wholegrains provide plenty of magnesium, which is vital for keeping your muscles working, plus low-GI carbs to drip-feed your body energy.
Curry paste
The curcumin in curry paste will help ward off any inflammation and muscle soreness so you can train without pain.
Mixed salad leaves
Dark green leaves contain plenty of manganese, which helps metabolise glucose and keep bones and cartilage healthy.
Chicken
Chicken is a rich source of energy-producing B vitamins as well as tyrosine, a protein that makes you feel more alert, preparing you for a workout.
Tomatoes
These are bursting with vitamin C, an antioxidant that counters the oxidative damage caused by exercise.
Tough workout? The gobble down this refuelling Jamaican jerk chicken.
