Which foods are suitable 

1. Eat plenty of carbohydrate rich foods

• bread
• jam, honey
• oatmeal, cereals
• boiled potatoes, pasta, rice
• cooked vegetables, fruit, orange juice
• snacks: biscuits, lemonade, Maxim Energy Bar, Maxim Energy Drink

2. Eat little fat, preferably unsaturated fat

• skim-milk products
• skim-milk cheese
• lean meat
• boiled egg
• cooked non-oily fish
• cooked tofu, tempeh, legumes
• oil, low-fat margarine 
• snacks: spring roll, mini-pizza, pretzels, Maxim Energy Bar

3. Eat sufficient protein rich foods Bear in mind that many protein rich foods are also high in fat (cheese, meat, fried egg)

• skim-milk products
• boiled egg
• non-oily fish
• poultry

4. Eat a varied diet
Healthy eating and drinking means we need to ingest all essential nutrients in sufficient amounts. There is no single food that provides you with all nutrients in the right amounts. For example, pasta is rich in carbohydrate, but low in vitamins and minerals. Leafy vegetables are rich in iron and vitamin C but low in protein. The best guarantee to ingest all essential nutrients is to eat a varied diet. When an athlete uses a wide range of foods, vitamin and mineral supplements are not necessary.

5. Drink sufficient amounts of water
Drink at least 1,5-2 litres of water each day. The extra amount of fluid that needs to be replenished depends on the amount of fluid lost during training. This amount can be determined by weighing before and after training. The weight loss equals the fluid loss. The body cannot perform with a lack of fluid; therefore it is of paramount importance to replenish fluid during exercise. An athlete can learn to drink enough during exercise. It is best to do this during training, not competition.

6. Try to ensure a good timing of your meals
Frequent meals (3 main meals, 3 small meals) are recommended. Do not eat a large meal within 3-4 hours before exercise. An athlete also needs to drink immediately after exercise to replenish fluid losses. After training it is equally important to eat or drink carbohydrates and protein within one hour, to refuel your muscles.

In a well balanced diet, vitamin and mineral supplements are not necessary!