Page 70 - recipe book proofed May

 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
 Tuna Salad
 Sports bars (check labels for carbohydrate and protein content)
 Fruit-flavoured yoghurt
 Creamed rice with fruit-flavoured yoghurt/ soy milk/ coconut milk
 Sandwich with almond butter or peanut butter. Dried apricots and nuts.
 Soup
 Small white rice salad or 3-4 sushi pieces
 Pre-workout Bar (Check carbohydrate and protein content)

The thing to do is to experiment with the types of food that suit your gut and your
metabolism. As you get closer to the exercise or competition time, then have very
simple, easily digestible foods and fluids. Protein drinks may also be taken 45
minutes prior to your workout. Refer to the handout on protein.