Breakfast

Porridge: 100g oats + tbsp ground linseeds + 300ml skimmed milk + tsp sugar
2 slices granary bread, toasted + olive oil based spread + natural crunchy peanut butter
250ml fresh fruit juice
Tea/coffee

​

Mid-morning

6 oatcakes or 3-4 rye crispbread + 200g cottage cheese or quark
Handful mixed nuts
Item fruit
Mug green tea

​

Lunch

2 sandwiches made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet or smoked salmon
Tbsp sunflower seeds
Mixed salad
Low fat, low sugar yoghurt
Drink

​

Mid-afternoon

2 squares Easy Flapjacks
100g mixed nuts, seeds & dried fruit
Large banana + 200g low fat natural yoghurt
Mug green tea

30 minutes pre-training

6 oatcakes
20g whey protein powder in water
Water

​

During training

Sip plenty of water or isotonic drink where possible

Immediately post training

20g whey protein powder + 20g maltodextrin / dextrose in water

​

Evening meal (45 mins later)

Lean red meat or chicken / turkey breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Loads of vegetables
Low fat, no added sugar yoghurt
Drink

​

Mid-Evening

100g unsweetened muesli + 250ml skimmed milk
Item fruit
Drink

1 hour pre-bed

2-3 satsumas
Small handful mixed nuts & seeds
Drink