Sport at lunchtime? Follow these three key points for a productive day.


More and more of us are making the most of our lunch breaks to do some sport. The goals vary: keep fit, lose weight, work out to improve performance, etc. Break times are valuable but still you should not sacrifice eating lunch because you have run out of time. Here are three key points to stick to so that you can do your sport under the best possible conditions and not suffer because tiredness has hit you in the afternoon...

1 - A productive morning


A productive day starts with a hearty breakfast. Don't forget that you have been fasting since the night before; your energy reserves are at their lowest, you need to top them up.

A balanced breakfast includes a hot drink, a cereal product (bread, cereal, etc.), a dairy product and a piece of fruit or fruit juice.

Mid-morning snack

In the morning, you need to think about preparing your body for exercise at lunchtime, so at 11 a.m. it's time for a snack. If your energy reserves are depleted, your workout is likely to be ineffective.  A cereal bar and a piece of fruit or even an ultra bar will provide you with the energy intake you need.

For those wanting to lose weight, it is a mistake to think that depriving yourself helps with weight loss. This snack is important to ensure an efficient workout.

2 - A light lunch to help you recover

After training, you have limited time. This often means you need to eat quickly, which does not have to equal eating badly... Bear in mind that skipping a meal is inevitably harmful for the body; you will feel very tired in the afternoon and most likely irritable too.

The meal should be light, i.e. low in fat, but high in energy (carbohydrates) to replenish your energy reserves.

Here are a few examples of light meals that can be eaten quickly without causing digestive problems:

  • A quiche and a side salad
  • A yoghurt
  • An apple


  • A mixed salad (chicken breast, pasta, tomatoes, sweetcorn, cucumber, etc.)
  • A yoghurt
  • A banana

3 - Stay hydrated

Hydration plays an important role in your diet but it is especially essential when you are planning to work out during your lunch break. Don't wait until you are thirsty to drink but instead drink regularly throughout the morning to prepare yourself for exercise and then drink throughout the afternoon to help yourself recover. 


Marie Fauchille
Dietician | Nutritionist
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    Eating well during your training and competition periods contributes to your sporting success. Diet needs to be just as much a part of the pattern of your sporting life as training and sleep. We bring you 10 pieces of advice to start from a solid foundation.