7 am: breakfast • large bowl of cereal, such as porridge, muesli or Weetabix • half pint semi-skimmed milk plus chopped banana • 1-2 thick slices wholegrain bread with olive oil or sunflower spread and honey or jam • glass of fruit juice • 1 liter fruit squash (concentrated fruit mixes) 8 am: training • 1 liter sports drink during training 9.45 am: post-training second breakfast • portion of scrambled eggs • portion of baked beans • 1-2 slices grilled lean bacon • portion of grilled mushrooms or tomatoes • 2 thick slices wholegrain bread with olive oil spread • 1 liter fruit squash 11 am: training • 1 liter sports drink during training • 500 ml low-fat milkshake after training HAVE A HEALTHY BBQ 1pm: lunch • pasta with bolognese or chicken and mushroom sauce • mixed side salad • fruit • 1 liter fruit squash 4 pm: training • 1 liter water or sports drink during training 5:30 pm: post-training snack • large bowl of cereal with half pint semi-skimmed milk, or 4 slices toast with olive oil or sunflower spread and jam with large glass of semi-skimmed milk • fruit • 500 ml water 7:30 pm: dinner • grilled meat or fish, such as salmon, tuna, chicken, or lean red meat • 6-7 boiled new potatoes, large sweet potato or boiled rice • large portion of vegetables, such as broccoli, carrots, corn or peas • 1 bagel • 1 low-fat yogurt and 1 banana or other fruit • 750 ml water and squash 9:30 pm: bedtime snack • low-fat hot chocolate with 1 cereal bar 10:30 pm: bed
Posted on: Tue, 10 Sep 2013 11:26:59 +0000
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