Pre-training recipe ideas

Carbohydrate is a key fuel source for exercise, especially high-intensity or prolonged continuous exercise. The body stores carbohydrate as glycogen in the muscles and liver, where there is a limited storage capacity, which needs to be replaced.

Inadequate carbohydrate stores = fatigue, impaired performance, and a reduced immune function.

It is important to plan carbohydrate intake around training sessions and over the whole day.

Pre-training recipe ideas (3-4 hours before exercise):

- Baked salmon, brown rice, and roasted veggies

- Oatmeal with peanut butter and fruit

- Wholegrain bread roll with meat & salad filling & a banana

- Grilled chicken, brocolli and sweet potato

- Baked potato, cottage cheese & glass of milk

- Pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat, kidney beans)

- Baked beans on toast with veggies

- Crumpets with jam or honey & glass of milk

Pre-training recipe ideas (1-2 hours before exercise):

- Piece of fruit

- Corn thins topped with nut/peanut butter

- Breakfast cereal with milk

- Piece of fruit with some nut butter or mixed nuts

- Muesli bar

- Greek yoghurt with granola and berries

- Slice toast with peanut butter & sliced banana

- Dried fruit with mixed nuts

- Liquid meal supplement

- Milk shake or fruit smoothie