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Top Tips

  • Base your meals on starchy foods
    • Carbohydrates are the most important source of energy, especially during intense exercise. Starchy foods should make up around half of the foods you eat (e.g. pasta, bread, potatoes and rice). Choose wholegrain varieties when possible (e.g. wholemeal bread instead of white bread; porridge instead of corn flakes), as they contain more fibre which can help you feel fuller for longer.
  • Eat at least two portions of fish per week, including one of oily fish
    • Oily fish (e.g. mackerel, salmon, trout, sardines, kippers, pilchards) are good sources of essential omega 3 fatty acids and vitamin D.
  • Cut down on saturated fat and sugars
    • Fats are an important part of the diet, however saturated fat is considered less healthy because it raises the blood cholesterol level. Saturated fats are found in foods like lard, butter, fatty meat, full fat dairy products, pastries, cakes and biscuits.
  • Eat less salt, no more than 6 g (1 tsp) per day
    • Eating too much salt increases the risk of high blood pressure which puts you at risk of other health problems.
  • Do not skip meals, particularly breakfast
    • Skipping meals is an unhealthy way to lose weight and means you may have low energy, increased hunger and less concentration and focus during the day.
  • Eat 2 to 3 portions of lean protein a day
    • Proteins are needed by the body for growth, development and repair. You should consume a portion of protein at each meal. Eating more protein than you need will not increase muscle mass or improve performance.
  • Eat soon after exercise
    • This is the best time to refuel muscle energy stores, and will prevent fatigue from building up over successive training sessions and days.
  • Avoid dietary supplements
    • Proteins are needed by the body for growth, development and repair. You should consume a portion of protein at each meal. Eating more protein than you need will not increase muscle mass or improve performance.