COMPETITION DAYS
• Eat main meals (e.g. breakfast and lunch) 2 - 4 hours before performance
• Can have a healthy snack 1 hour before performance and between performances
• Drink lots of water and/or sports drink throughout the day (250ml/hour)
Breakfast:
Eat a healthy and substantial breakfast
• Cereal with low fat milk, fruit, yoghurt, plus glass of fruit juice
• Toast and spaghetti or banana and honey with glass of low fat milk
Lunch:
Pack lunch, don't rely on canteens or nearby take-away shops
• Stick with similar to normal school lunches (e.g. sandwiches)
Energy-boosting Snacks:
Snack between performances
• Flavoured milk or liquid meal (e.g. Sustagen)
• 600ml sports drink or cordial
• Canned fruit and yoghurt and fruit juice popper
• Jam, honey or banana sandwich
• Muesli bar and fruit and 300ml flavoured milk
• Fruit muffin
• Can have a healthy snack 1 hour before performance and between performances
• Drink lots of water and/or sports drink throughout the day (250ml/hour)
Breakfast:
Eat a healthy and substantial breakfast
• Cereal with low fat milk, fruit, yoghurt, plus glass of fruit juice
• Toast and spaghetti or banana and honey with glass of low fat milk
Lunch:
Pack lunch, don't rely on canteens or nearby take-away shops
• Stick with similar to normal school lunches (e.g. sandwiches)
Energy-boosting Snacks:
Snack between performances
• Flavoured milk or liquid meal (e.g. Sustagen)
• 600ml sports drink or cordial
• Canned fruit and yoghurt and fruit juice popper
• Jam, honey or banana sandwich
• Muesli bar and fruit and 300ml flavoured milk
• Fruit muffin