We can all feel tired from time to time, but over a sustained period, fatigue can suppress the immune system, leaving you more prone to illness and a slower rate of healing/recovery. Proper nutrition can help to combat lethargy, as well as improve mood and well-being.

It comes as no surprise that one of the most important nutrients to help negate fatigue is protein. Whilst some of you may scrupulously measure out each and every gram of protein, those who do not do this may benefit from the following rule of thumb: include lean protein with each meal. Eggs, chicken, lean meat, fish, nuts, seeds (and their butters), lentils/pulses and whey/casein are great sources. Protein is digested slowly, providing a sustained source of energy.

Not eating breakfast has also been shown to affect your energy levels; the first meal of the day is referred to as the most important because it can help you to avoid unhealthy, sugary snacks that cause your blood glucose to fluctuate. Consequently, this can affect your concentration levels, giving you a ‘foggy’ feeling.

To reiterate the above point, when it comes to snacking, it’s also wise to choose a high protein foods. This again, will help to balance blood sugar, helping to you to feel sated and more energised.