Make sure that you are fuelling with the right foods at the right time.

Type & Timing

Improve your gut tolerance to fuel by minimising fibres, fats and protein closer to an event or session. These nutrients take longer to be digested and can cause discomfort during your session.

<30 mins Pre-Training

• Gatorade & sports drinks

• Banana

• Grapes

• Lollies

• Dried fruit

• Juice

• Flat coke or soft drink

• Energy gels

• Cliff blocks

60mins Pre-Training

• Muesli bar

• Hot cross bun

• Fruit toast with honey or jam

• Jam or honey Sandwich

• Rice cakes with honey

• Banana bread

• Pikelets with honey or jam

2 hours Pre-Training

• Up & Go

• Bliss balls

• Fruit & nut mix

• Tuna and crackers

• Fruit smoothie

• Fruit with yoghurt

• Creamed rice

• Pasta with tomato-based sauce

• Milo/breaka

• Quick oats with fruit

>2 hours Pre-Training

• Lean meats & salad sandwich/wrap

• Sushi rolls

• Muesli & yoghurt

• Rice/beans and tin tuna

• Egg and salad wrap

• Crumpets with jam/honey/peanut butter