The first nutritional requirement for everyone, whatever their level of sporting ability, is a wellbalanced dietthat supplies the right amounts of energy and essential nutrients. Whether you arean athlete in training for competitions, or someone who enjoys recreational sports or exercise, what you eat and drink is important.
Eat a variety of foods.
Eat plenty of starch-rich foods e.g. bread, pasta, rice and cereals. Choose high-fibre varieties where possible.
Eat at least five portions of fruit and vegetables a day - fresh, frozen, canned, dried and juices all count.
Cut down on the fat and fatty foods in your diet.
Eat some protein-rich foods 2-3 times each day.
Sweet, sugary foods should only be used in small quantities; they can be useful sources of carbohydrate if your energy requirements are high.
Start refuelling with carbohydrate foods as soon as possible after exercise.
Drink plenty of fluids during throughout the day as well as before, during and after exercise
Foods containing 50 g Carbohydrate
2 large bananas 3 slices thick sliced bread 1 bagel 2-3 slices malt loaf 500ml fruit juice 330ml bottle fruit smoothie 1 large bowl (60g)breakfast cereal 15 dried apricots 2 cereal bars 6 jaffa cakes 8 tablespoons (200g)cooked pasta 4 tablespoons cooked rice 75g (1 sheet) noodles 1 medium jacket potato 400g can baked beans or spaghetti 1 litre semi skimmed milk 800ml isotonic sports drink
Eat plenty of starch-rich foods e.g. bread, pasta, rice and cereals. Choose high-fibre varieties where possible.
Eat at least five portions of fruit and vegetables a day - fresh, frozen, canned, dried and juices all
count.
Cut down on the fat and fatty foods in your diet.
Eat some protein-rich foods 2-3 times each day.
Sweet, sugary foods should only be used in small quantities; they can be useful sources of carbohydrate if your energy requirements are high.
Start refuelling with carbohydrate foods as soon as possible after exercise.
Drink plenty of fluids during throughout the day as well as before, during and after exercise
3 slices thick sliced bread
1 bagel
2-3 slices malt loaf
500ml fruit juice
330ml bottle fruit smoothie
1 large bowl (60g)breakfast cereal
15 dried apricots
2 cereal bars
6 jaffa cakes
8 tablespoons (200g)cooked pasta
4 tablespoons cooked rice
75g (1 sheet) noodles
1 medium jacket potato
400g can baked beans or spaghetti
1 litre semi skimmed milk
800ml isotonic sports drink