Breaking food down into energy takes 2-3 hours. “Go longer than that without eating and your energy levels will fade,” says British Dietetic Association dietician Sian Porter.

Energy boost

Make your meals like a pygmy on prunes: small and regular. “Ensure a mix of fat, protein, fibre, plus a little sweetness,” says Porter. “A good energy meal is mackerel with rice and veg, then yoghurt for dessert.”

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