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Achieving your goal of keeping fit and healthy is a lifetime commitment if you really want to see and feel the difference. Joining the ON Academy is one small step in what will hopefully be a long, but rewarding road. When planning your fitness programme, it’s important to remember that diet is as important as training. Your meals should always include a mix of proteins, carbohydrates and essential fats.

Protein is crucial to help your muscles repair and rebuild stronger. It’s recommended you consume one gram of protein per pound of body weight per day. Within your diet, the best protein sources are eggs, milk, cheese, meat, fish and poultry.

Carbs are your body’s preferred power source and are essential for fuelling your efforts. The trick is to choose complex carbohydrates packed with nutrients and dietary fibre e.g. rye bread, porridge oats, brown rice and sweet potatoes.

Fat is often viewed as the enemy, but it’s an essential component of a healthy diet. Avoid saturated and trans fats, focusing instead on polyunsaturated and monounsaturated fats e.g. cold water fish, almonds, nuts and avocado.

The award winning ON whey protein shakes only contain the highest quality ingredients and taste great. Taken post-workout, they replenish the energy your body needs for exercise, along with providing vital proteins for muscle recovery.