Bran Flakes Semi-skimmed milk Baked beans Wholemeal toast Fresh Orange Juice Jam/Marmalade Tea/coffee. Lunch Good Choice Moderate Choice Poor Choice

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1 FOOD CHOICES The food choices listed below are those which you should consider where the emphasis is on keeping body fat low. The key is for you to consider a low GI carbohydrate intake and a focus on protein-type foods supplemented with vegetables and salads. Breakfast Oats Eggs Ham/grilled bacon Poached/grilled fish Lean red meat Mushrooms Tomatoes Fresh thin skinned fruit (e.g. berries) Yoghurt Bran Flakes Semi-skimmed milk Baked beans Wholemeal toast Fresh Orange Juice Jam/Marmalade Tea/coffee Sugary Corn Flakes Full fat milk White Bread Baguettes Croissant Margarine Fried Food Fizzy Drinks Lunch Chicken/Fish/Eggs Beef/Pork/Lamb Sweet potato Vegetables Wholegrain brown rice Fresh (apples and berries) Pasta Bread/rolls White rice Stodgy puddings Pies/pastry Fried foods Margarine

2 Beef/Pork/Lamb become Good Choices when NO training in the afternoon Dinner Meat/Fish Eggs Baked beans Other Beans (not creamed) Salad foods Vegetables Yoghurt Brown basmati rice Smoothies Crackers/Ryvita Wholegrain bread Pasta Bread/Rolls/baguettes Pasta/Rice/Potato Cakes/Biscuits Sweets Carb drinks Supper (IF you have one) Good Choice Moderate Choice Bad Choice Fish/meat/egg Omelette Porridge/Muesli Sweet potato Quinoa Handful of nuts Crackers/Ryvita Bread

3 Snacks choices between meals Fresh Full fat Yoghurt Cashew Butter Almond Butter Cereal Bars Snacks choices AFTER Dinner Full fat Yoghurt Fresh (apples or berries) /Cordial Bread Snacks choices AFTER training (Ideally within 1 hour of training) Fresh Smoothie Porridge/Muesli Tinned fruit Jelly beans

4 PREPARING FOR COMPETITION the final 24 hours Match day, IF you have prepared well - the DAY BEFORE, is a top up. How should you prepare, nutritionally? 1. Get yourself ready TWO DAYS BEFORE these are Carb-up days and also a chance to make sure you drink enough fluids. 2. Eat good breakfasts on these days including porridge AND toast + fresh fruit and full fat yoghurt + scrambled/poached egg if you wish. 3. Eat lunch containing sensible amounts of sweet potato / potato, quinoa or brown rice. Don t forget some meat/fish/eggs/nuts and vegetables/salad too. 4. Eat dinner with some sweet potato or brown rice, and good amounts of fish or meat and salad and/or vegetables. But don t stuff yourself!!! 5. Drink about ½ litre of water with each meal AND then some more in between meals. Think fluids, carbs, and protein Avoid Saturated fats and excessive sugar / processed carbs. PRE-COMPETITION MEAL The emphasis is on easily digestible protein and low GI carbohydrates (oats, wholegrain toast, sweet potato). Examples of meal suggestions are below. Oats Griddled chicken strips with fettucini Low fat tomato based pasta sauce and a mushroom based sauce. Barbecue chicken strips with sweet potato Mushroom and chicken omelette with gluten free wholegrain toast Fresh fruits, full fat yoghurts Bottled still water No added sugar cordial or Full fat milk

5 POST-COMPETITION RECOVERY The Aim is: 1. Replenish energy with Carbs around 2 g/kg body weight. 2. Recover and repair muscle with Protein around 0.5 g /kg body weight 3. Rehydrate with fluids around 1.5 x your body weight loss. Types of food/drink (Immediate):- Sweet Potato, griddled chicken kebabs on sticks with low fat dips Hot chicken/ham/steak omelettes Baked potato wedges Fresh or dried fruit Smoothie Types of food (at home):- Pasta meal chicken pasta bake, spaghetti bolognaise, meatballs and Spaghetti, chicken lasagne, etc. Curry meal chicken/beef/lamb curry with wholegrain rice (NOT korma) Potato meal sausage and mash, shepherd s pie, homemade burger and mashed potato/sesame bun Full fat yoghurt Low fat cakes banana, sponge, fruit