For sessions under 60 minutes at an easy pace (ie walking), most people train comfortably without eating first. For longer or high-intensity sessions, something rich in carbohydrates helps: a banana, a slice of toast with honey or a sports drink 20 to 30 minutes beforehand. Practise it in training rather than trying it for the first time on race morning, because tolerance varies and your gut adapts with repetition.

Active people generally need more than the standard population guideline, with sports nutrition positions commonly citing 1.6 to 2.2grams per kilogram of body weight per day depending on training type and goals. Spreading it across three or four meals matters as much as the total. Your dietitian will set your number after weighing up your body weight, training load and any kidney or medical considerations.

For sessions longer than about 60 to 90 minutes, yes, carbohydrate during exercise can help maintain pace and delay fatigue. For a 40 minute gym session or park run, water is usually enough. Gels, drinks, lollies and real food all work; the choice depends on what your gut tolerates at intensity. Practising your fuelling in training reduces the risk of stomach problems on event day.

Creatine monohydrate is one of the better-studied supplements and is considered safe for healthy adults at standard doses, though it is not right for everyone. The bigger risk with supplements is contamination. Look for products carrying a recognised batch-testing certification, which matters if you compete under anti-doping rules. Bring your labels to your appointment so your dietitian can review them.

Low energy availability happens when the fuel left over after training is not enough to run normal body functions. Relative Energy Deficiency in Sport, or RED-S, is the broader syndrome that follows. It can affect bone density, hormones, menstrual cycles, immunity, mood and performance, and it occurs in athletes of any body size. It is managed with medical input alongside a structured increase in energy intake.

Yes. Children and teenagers in sport have nutrition needs on top of growth, so under-fuelling during a growth spurt can affect development as well as performance. Sessions with younger athletes focus on regular meals, adequate energy, calcium and iron, and building a healthy relationship with food. A parent or carer attends, and advice is kept practical for school, training and competition schedules.