Duncan Vincent, Gym Manager at Grace Belgravia, shares his nutrition and exercise tips.

People often overlook the importance of nutrition when training. Carefully selecting your pre and post workout fuel, and timing your food in take in relation to your workouts, will enhance your training ability and aid recovery.

Everyone’s schedules are different so the following recommendations are based on different scenarios but can be adapted to suit your personal needs.




If you don’t have time to make breakfast before or after your workout:

  • Grab a Hydrolyte juice from The Grace Restaurant. Aim to drink this 30 minutes before your workout. This delicious, hydrating juice is made of blueberries, raspberries, blackberries, mint, ginger and coconut water.


  • The Elixir Lean smoothie. This is a great post-workout metabolism boost. It contains nourishing protein, avocado, almond milk, coconut yoghurt, strawberries and cacao.


  • Ideally reach for a Hydrolyte juice 30 minutes before your workout.


  • Poached eggs with Grace gluten free toast and wilted spinach makes an excellent post-workout breakfast (best eaten within the hour). This is packed with protein and iron – plus the bread contains psyllium husk to ensure a stable release of energy.


  • If you have time to eat breakfast before your workout, chia porridge is a good option. The Grace Restaurant’s chia porridge with dates, papaya, vanilla and cinnamon is high in omega 3’s which will provide you with energy for the rest of the day.


If you are short of time and struggle to plan your meals then Grace Healthy Home Delivery may be for you. The Grace Healthy Home Delivery Programme features 6 bespoke options, one of which is specifically devised for fitness. The fitness menu places emphasis on the provision of proteins and amino acids which will aid your post-workout recovery and boost overall cellular function. Not only will the programme save you the hassle of planning and cooking your meals, it will also leave you feeling energised and determined to reach your fitness goals. For more information about the programme, please email [email protected]




When we run we want to ensure our bodies are working to the best of our abilities. It’s not uncommon to acquire muscle imbalances that make our bodies inefficient and in fact create more strain when we ask it to run or move. It is possible that even exercisers that strength-train regularly can fall victim to muscle weakness if they’re not addressing these imbalances directly. The following routine is designed to work with a strength routine to help mobilise, strengthen and balance the body. You will see your running improve as your body works in a more efficient way. Not only that but you will increase your range of motion, muscle stability, increase proprioception and a decrease in risk of injury.

To see Duncan’s full Running Workout Guide please click here.