If you exercise in the morning, consider the intensity of your training when deciding on a pre-workout meal. “If you’re going for a walk or a light jog, a black coffee will suffice to keep hunger at bay,” Miller advises. “If you’re planning a long hike, high-intensity training at the gym, or any kind of cardio for over an hour, have a carb-based meal beforehand. Think oats, bananas, rice cakes or even wholemeal toast.” Prefer to work out on an empty stomach? No problem, just have a protein-rich breakfast afterwards, especially if you are resistance training. “Eat within four hours of finishing training, but don’t overthink the ‘anabolic window’ [which claims that you should consume protein and carbs within 30 minutes after training] as there’s little scientific proof,” he says.