Current Concepts in Sports Nutrition - Australian Sports Commission

ENERGY BALANCE
Tips for a achieving a varied diet
Include wholesome cereal foods such as wholemeal, multi-grain or seeded breads, fibre-rich
cereals, brown rice or wholemeal pasta.
Select a wide variety of fruit and vegetables during the day. Fresh fruit makes an excellent,
portable nutritious snack between training. Add a range of colourful vegetables to stir-fries and
meals — the more colour the better.
Include different salad or vegetable choices on sandwiches. It is easy to fall into the trap of
having plain sandwich fillings at lunch, particularly when you are busy and have numerous
work, study and training commitments.
Plan ahead so you will not have to rely on take-away meals or snacks. Prepare lunch the night
before and pack a variety of portable, nutritious snacks in your training bag.