NUTRITIONIST HACKS

From replenishing minerals to upping your omega-3s, four nutritionists reveal their top diet tips for active people

- Adrienne Benjamin, Dr Sarah Brewer, Lynsey Vaughan, Aliza Marogy

Meet the nutritionist

Adrienne Benjamin

Benjamin is a nutritional therapist and health coach, with a particular interest in the roles of mental health and stress on physical health and vitality. Having worked with Proven Biotics (provenbiotics.uk) for more than 10 years, she is also interested in how the gut microbiome influences health.

ADD PREBIOTIC VEGETABLES

A healthy diet that includes a wide variety of vegetables helps provide fibre to support consistent motility and stool formation. Prebiotic vegetables, in particular (including onions, garlic and leeks), provide insoluble fibre to feed the bacteria in the microbiome. These bacteria form a key part of the mucous membrane lining the gut, helping to prevent stress-related digestive issues. The bacteria themselves can also be found in foods such as sauerkraut, kefir and live natural yoghurt, as well as in supplement form.

EAT REGULAR MEALS

Sustaining a regular and intense exercise programme relies on consistent energy levels, so it's important to focus on key macronutrients and ensure each meal and snack contains a balance of protein, fat and complex carbohydrates. I recommend people eat three well-balanced meals each day and leave around five hours between them for the body to fully digest the food.

This will vary depending on the level of exercise undertaken each day, as the more active the individual, the more likely they are to rely on snacks to sustain energy levels. It's important that you find a balance between grazing continuously - which can have a negative impact on digestion - and fuelling the body with nutritionally dense and filling snacks.

REPLENISH LOST WATER