Think healthy nutrition first rather than “sports nutrition”
Healthy breakfasts
Muesli and porridge with milk or yoghurt
Eggs on toast
Omelette
Fruit and yoghurt
Smoked salmon and eggs
Nut butter on toast
Healthy lunches
Wholegrain sandwich or wrap with cheese, meat or fish and salad
Fruit
Nuts and seeds
A salad
Meat/fish and vegetables
Healthy dinners
Meat, fish, seafood or poultry with veg, salad and rice / potato / wholegrain bread.
Stir fry.
Fruit and yoghurt.
Nutrient timing
What you eat and drink before, during and after training.
Before
Pre-training meals within 3-4 hours
Pre-training snack with 30 minutes
During
30-60g of carbs per hour – lucozade
After
30 mins – protein shake
2 hours carb rich meal
4 hours carb rich snack
Hydration
Pre and post weight – drink 1.5L of fluid for every kg of BW lost. Add a pinch of salt.
Carb loading for 2-3 days prior to 2 hours plus runs at the weekend.
Breakfast
- 2 cups of low-fibre breakfast cereal with 1½ cups of reduced fat milk
- 1 medium banana
- 2 slices of jam on toast and
- 250ml orange juice
Snack
- Toasted muffin with honey
- 500ml sports drink
Lunch
- 2 sandwiches (4 slices of bread) with filling as desired
- 200g tub of low-fat fruit yoghurt
- 375ml can of soft drink
Snack
- banana smoothie made with low-fat milk, banana and honey
- cereal bar
Dinner
- 1 cup of pasta sauce with 2 cups of cooked pasta
- 3 slices of garlic bread
- 2 glasses of cordial
Late Snack
- Toasted muffin and jam
- 500ml sports drink
