Advised supply of complex carbohydrates

Nutrition and fluid intake
Advised supply of complex carbohydrates
Pre- exercise meal guidelines
Fluid loss versus performance

Cereals - Try to include wholegrain cereals such as Weetabix, Bran Flakes, Museli and good old Scottish Porridge.

Bread - try wholemeal, granary, pitta bread, rolls, baps and crumpets.

Pasta - all shapes all sizes.

Potatoes, beans (e.g. green, kidney, baked) rice, peas and lentils.

All vegetables - e.g. carrots, parsnips, turnip, beetroot and greens.

Fruit - all (dried, canned and fresh)

You should maintain a high carbohydrate diet 7 days a week. This is very important and should not be just in the run up to physical activity. You should allow up to 48 hours for the body to fully replenish the carbohydrate stores after training.

Listed bellows are ways to increase carbohydrates.

Have thick sliced bread.

Snack on carbohydrate - rich foods rather than snacks. (See previous list)

Try to base your meals around bread, pasta, rice and potatoes. Add vegetables and use meat to accompany meal but not as main item.

Eat plenty of boiled, mashed or baked (in skins) potatoes. Thick cut chips- this allows the fat content to be reduced rather than thin cut chips, but limit chips to twice weekly.

With cereal add fresh or dried fruit.

Limit the amount of sweets, sugar, chocolate you eat. These are the high level of simple carbohydrates. Try to avoid sweetened drinks.

Remember breakfast is a very important meal - don't miss out for a longer lay in bed, as this will result in poor training.

Wholemeal cereals with semi skimmed milk and remember your fruit juice.

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