It’s 3pm and you’re in an all-too-familiar standoff with the office vending machine. So what are the rules of healthy snacking?

1. Monitor portion size/kJs

Shoot for 600 to 800 kJ for a nutritious, filling snack that will deliver adequate energy to get you through to the next meal. If you’re training for more than an hour a day, you can afford to (and probably need to) increase the energy count of each snack or add one or two extras. Just don’t forget that post-workout recovery shake counts as food!