BREAKFAST 7am
large bowl cereal e.g. porridge, weetabix, shreddies
˝ pint semi skimmed milk
2 thick slices wholegrain bread with olive oil/sunflower spread and honey or jam
glass fruit juice
1 litre fruit squash
8am TRAINING
1 litre sports drink during training
POST TRAINING SECOND BREAKFAST 9.45am
1-2 poached eggs
˝ baked beans
1 grilled lean pork sausage
portion of mushrooms
2 thick slices whole with olive oil spread
1 litre fruit squash
11am TRAINING
1 litre sports drink during training
LUNCH 1pm
large portion spaghetti with bolognese sauce
side salad with lettuce, tomato, sweetcorn
fruit
1 litre fruit squash
4pm TRAINING
1 litre water or sports drink during training
POST TRAINING SNACK 5.30pm
4 Weetabix with ˝ pint semi skimmed milk and sugar or 4 slices toast with olive oil/sunflower spread and jam
fruit
500ml water
DINNER 7.30pm
grilled salmon
6-7 boiled new potatoes broccoli and carrots
1 bagel
1 low fat yoghurt and 1 banana
750ml water/ squash
BETIME SNACK 9.30pm
˝ pint semi skimmed milk with 1 cereal bar
10.30pm Bed
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