A Normal Training Day

Breakfast

• 2-4 Weet-bix with milk
• 1 Strawberry fruit yoghurt
• 400mL orange juice/Water

Snacks

• Sliced banana on multi-grain bread/toast
• Oranges
• English Muffin
• Energy drink/Water/Soft drink

Lunch

• Pasta and vegetables or Pizza with vegetable toppings
• Salad with no dressing
• Coke/high energy drink/Water
• Skinless chicken

Dinner

• Steamed vegetables
• Rice with peas
• Water

A Competition Gala Day

Breakfast

• 5 Weet-bix with milk
• High energy muesli bar
• Eggs on toast
• Glass of orange juice

Snacks (throughout the day, between games)

• English muffin with peanut butter
• Bananas/orange pieces
• High energy drinks, sodas, powerade etc

Lunch

• Not much to be eaten otherwise will feel sick while playing
• Light snack- pretzels, banana

Dinner

• A large dinner to replace all the energy used today
• Fish pieces
• Vegetables
• Pasta as a side dish

Desert

• Banana smoothie with low-fat milk

Why I Chose this Diet

I have chosen these particular foods as they are in balance with the food pyramid/5 food groups; I have a variety of fruit and vegetables, good source of hydration and high energy intake.

I chose Weet-bix as a breakfast meal because it is a low-fat high energy cereal that provides a good start to the day.

I chose water as the main form of hydration, as it rehydrates the body without the added sugar, caffeine, but I also added soft drinks/energy drinks for a quick rehydration and energy boost/replenishment.

For lunch I gave very nutritional and high energy foods i.e. chicken, salads and pastas, assuming that most of the training would be in the afternoon so this energy would be burned easily.

For dinner for the average training day, I used foods that would be able to give energy back to the body from what it used throughout the day, but not enough to make the person not be able to sleep (e.g. caffeine before bed)

For snacks throughout the gala day I have chosen foods that give fast energy, so I ate a certain food 30 or so minutes before a game I would have a boost of energy when the game started