| Carbohydrate Based Meals Suitable for 2-4 Hours Before Training |
1-2 Hours Before Training |
Snacks Suitable if Less than 1 Hour Before Training |
Portable Easy to Digest Energy Food for During Training and the Event itself** |
| Porridge made with semi skimmed milk (ssm) + fruit juice |
Pancakes/crumpet + jam/honey |
Isotonic Sports drink, cereal bar |
Isotonic Sports drink, cereal bar, Jaffa cakes, jelly babies, fruit juice, dried fruit, flapjack, trail mix, jelly babies, cereal bar/energy bars, small carton fruit juice, fig rolls, pretzels, lightly salted popcorn, well ripened banana, current bread, malt-loaf, sponge cake. |
| Cereal + ssm and toast (weetabix, no added sugar muesli, fruit n fibre, shreddies) |
Fruit salad + low fat yoghurt |
Jaffa cakes, fig rolls, well ripened banana, jelly sweets, dried fruits |
| Sandwich with tuna/ham/cheese and salad as appropriate + fruit and low fat yoghurt |
Bowl of cereal e.g. Bran flakes, cornflakes, rice krispies,frosties with low fat milk |
Fruit smoothie, milkshake, fruit juice. |
| Jacket potato with low fat filling e.g. chilli, beans, cottage cheese + vegetables/salad |
Sandwich made with white bread + jam/honey/banana/peanut butter/ ham/cheese |
|
| Pasta or rice with low fat sauce and lean meat |
Toast + scrambled egg/beans/cheese/ banana |
|
| Chicken or salmon stir fry vegetables + noodles |
Soup with roll |
|
| Spaghetti bolognaise |
Pitta bread/wrap with low fat filling |
|
| Lasagne |
Malt loaf + glass of fruit juice |
|
