NO SWEETS AT ALL; EAT MIXED FRUIT AND NUTS INSTEAD!
Welcome to the Health page where we will show you how to eat healthy from day to day.
1. Morning: Try to eat oats and eggs like an omelette or scrambled with brown bread (with 3 egg whites with no yokes) you can use more eggs if you are training harder and if you are taking vitamins take them with your food with water or a fruit juice.
2. Lunch: Try to eat, tuna, chicken, salmon, fish with brown rice or whole meal pasta
3. Remember you must drink 2 to 3 litres of water a day to keep you well hydrated if training hard and 2 litres if you are not training hard.
4. Eat fruit or vegetables 5 times a day (i.e.: Apple after breakfast, vegetables at lunch, fruit before dinner, vegetables at dinner and fruit before bed with water. (That is 5 times).
5. Dinner time: don't eat too much carbohydrates (rice, pasta, as you are going to bed and that will turn into fat.) and no bread at all
This is how you should be eating every day and if you are training hard then you can have a protein shake (age for this should be 17yrs and older, speak to your coach about this drink) in between meals Lunch Dinner and before bed.
For vegetarian you can eat a product called Quorn, which is a very good meat substitute, still giving you the protein you need to build muscles.
