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Before training, I eat slow-release energy food, such as porridge or muesli, especially in the morning. Afterwards, I eat protein so my muscles are able to recover, such as a protein bar followed by a meal of chicken and vegetables. I always stay hydrated during workouts by drinking plenty of water throughout.

I drink protein shakes nonstop - three or four a day - and I run a lot, so you get rid of the bad carbs and keep the rest so you have the energy to make it through.

After workouts, I always try to eat protein right away, like a protein smoothie or an organic protein bar - you get them online.

Usually I like to work out in the morning before I eat. After the workout, I like to eat a banana and definitely some oatmeal for a little bit extra boost.

I need to eat before a workout. If I exercise in the morning, I'll have a little oatmeal, cereal, or a hard-boiled egg with toast. If I go in the afternoon, I'll eat a turkey sandwich with cheese for lunch.

I eat five to seven meals a day and a couple of protein shakes.

If I'm playing in the morning, I'll get some carbs early: porridge with chopped banana. If I'm playing in the afternoon, I'll start with less carbs and have some eggs and fruit for breakfast, then a light lunch about 90 minutes before I play, so I don't feel sluggish or full.

Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied.

If you get just a bit of exercise in before every meal, you'll really see a difference.

I wasn't eating the right kinds of calories. I didn't know about healthy carbs such as brown rice and lentils. Now I eat small meals throughout the day: oatmeal with cinnamon to start, fruit and yogurt as a snack, and vegetables or with chicken or tuna, and a healthy carb, like a yam, for lunch.