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.