Page 67 - MyMT EATS Recipe book (Proofed May 2017) (2)

Source: Cardwell, (2012). Gold Medal Winning Nutrition. Sports
Dieticians Australia

The New Zealand and Australian Sports Nutrition guidelines recommend that you

have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours
before exercise. Make sure you experiment in training to find the timing, amount

and make up that best suits your individual needs, so that on competition day, you
are ‘good-to-go’ and well prepared. Simple, easily digestible snacks are best.
These snacks are amended to suit the menopause transition.

The following list contains foods that are suitable to eat 3-4 hours before
exercise. The emphasis is on low glycemic index carbohydrates:

 Baked kumara with cottage cheese and tomato filling
 Organic Brown Rice Salad filled with chopped tomato, raisins, cashew nuts,
parsley
 Soaked Oats with milk (add raisins, banana)
 Pita Bread with cheese/meat filling + an apple
 Organic Brown Rice with a sauce based on low-fat ingredients (e.g. tomato,
vegetables, lean meat)
 Roast vegie salad with some protein (tuna, chicken, fish)
 Omelette with some vegies
 Tacos with chicken or mince

Have at least 2-3 glasses of water in the hours leading up to your training, unless
you work-out early morning. When this occurs, ensure that you have water
immediately before and during your workout.

The following examples of snacks are suitable to eat 1-2 hours before exercise:

 Berry & Banana Smoothie – made with coconut milk or almond milk
 Celery Sticks with almond butter and light salad
 Small Sandwich – Chicken, salad