Fuelling for Trainin

Experiment on rest days, as they provide the opportunity to try new foods and recipes. Take advantage of the extra time to learn some new cooking skills or batch cook for busy training days.

PRE-TRAININGNUTRITION

• Adequate fuelling and hydration at the start of training.

• Avoid both hunger and fullness with discomfort.

• Minimise gastrointestinal distress by consuming foods low in fat, fibre and spice.

• Consume last meal 2-4 h prior to the session, then top up fuel levels 1-2 h before if needed.

Moderatefuelday

• Follow the performance nutrition wheel at main meals.

• Include carbohydrates in preand post-training snacks, but reduce carbohydrates in snacks away from training.

• Keep protein consistent throughout the day.

HIGH FUEL DAY

• Increase fuel foods to half the plate at meals pre- and posttraining, and increase fuel foods in pre- and post-training snacks.

• Fuel and hydrate appropriately during the training session.

• Include both protein and carbohydrates during recovery.

Lowfuelday

• Follow the performance nutrition wheel at main meals.

• Consider reducing the number of snacks throughout the day, but keep protein intake consistent.

• Increase fruit and vegetable intake.