What The Commando Eats To Fuel Up

In and out of the gym, Commando attacks life with an intensity he never shed once he left the Special Forces days.

What you put into your mouth before and after training is crucial to moving closer to your personal health and weight loss goals.

You can train endlessly but without the right nutrition you won’t get far.

MORE: The day Commando met his match

You should choose what you put in your mouth based on the type of training you’re doing. Look for protein-rich options to support strength work or combine your protein with low GI carbohydrate options to give you power through an intense workout, and be careful to consume them at the right time to make sure your body is performing at its best. Carbohydrates metabolise quickly - around half an hour - while protein can take up to two hours.

Five simple protein-rich snacks

1. A PROTEIN SHAKE: You can’t go any simpler than a good quality protein powder combined with some almond milk. They’re fast, easy and effective at getting amino acids into your muscles to promote growth and recovery.

2. EGGS: Eggs are nutrient-dense food packed with vitamins, minerals and beneficial fatty acids. Eggs are a complete source of protein, with each egg giving you around 6 grams of protein. A couple of free-range boiled eggs post-workout will do the job well.

3. PROTEIN BARS: Body Science creates some really delicious bars that are low in carbohydrate and will keep you energised pre- and post-workout. My favorites includes: Body Science High Protein Bars and Body Science High Protein Balls, both part of the Athletes Range.

4. CHIA SEEDS: Chia seeds are a great vegan or vegetarian choice for protein as they are also a complete protein. They’re high in omega-3 and fibre and can be made into lots of delicious snacks. My favourite would be the chia pod that the GetCommandoFit Chef makes me!

5. CHICKEN: Chicken is a quick, versatile and relatively cheap source of complete protein providing nearly 30g of protein per 100g. The best thing about it is it can be made into a meal or a snack.

GALLERY: Can Commando save CrossFit?

Five simple carbohydrate-rich snacks

1. BANANAS: High in potassium, hugely convenient, cheap and brimming with energy-producing carbohydrates, bananas are the cardio fitness fanatic’s go-to snack.

2. WHOLEGRAIN OATS: Wholegrain oats are delicious and easy to digest before or after a workout. The soluble fibre in oatmeal can also help lower cholesterol. You can combine with yummy fruits or your favorite yogurt. Choose gluten free oats wherever possible.

3. SWEET POTATOES: Sweet potatoes are a great source of carbohydrates, and they're also packed with vitamins and minerals. You can bake, steam or add them to salads or smoothies.

4. VEGETABLES & HUMMUS: Think carrot sticks and a tasty homemade hummus. Packed full of slow digesting carbohydrates, vitamins, minerals and good fats for additional energy. You’re best off avoiding the packaged ones unless you read the food label carefully.

5. QUINOA: It’s considered a super food, it has a low GI and it contains protein, what’s not to love? A great substitute for other grains.

GALLERY: 18 ways to burn fat all day