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Breakfast (eg 7am)
1 cup of tea
3 Weetabix/skimmed milk
1 piece of fruit
1 piece of toast
Mid Morning 3 hours later (eg 10am)
1 pint of water
1 piece of fruit
Lunch 2 hours later (eg 12 noon)
1 pint of water
1 portion of Protein (50%) ie fish, chicken, pork or beef
1 portion of Carbohydrate (50%) ie bread, pasta, rice, salad or fresh vegetables
Mid Afternoon 3 hours later (eg 3pm)
1 pint of water
1 piece of fruit
Evening Meal 3 hours later (eg 6pm)
1 pint of water
1 portion of Protein (50%) ie fish, chicken, pork or beef
1 portion of Carbohydrate (50%) ie bread, pasta, rice, salad or fresh vegetables
Before Training 1 hour before
1 pint of water
1 piece of fruit
After Training 30 minutes after
Personal circumstances will determine at what time you have your breakfast in the morning but the amount of time left between subsequent meals should follow the plan below - make sure you eat little and often. Ideally you should not be eating later than 8pm - say goodbye to the late night takeaway's!
Please note: 1 portion of Protein (50%) and 1 portion of Carbohydrate (50%) means that the meal on your plate should for example, consist of 50% in volume of steak and 50% in volume of rice. Should you wish to have rice and vegetables together they should still constitute 50% in volume of your meal |
