Diet By Adrian Higgins

Weekly Structure Structure your weekly eating plan as follows: Sunday to Tuesday should include a protein rich diet This is important as protein repairs muscle damage and strengthens fibres for future use Wednesday to Friday should be more focused on carbohydrate intake In preparation for competition Building reserves for racing Saturday is usually race day and should include sucrose, glucose and fructose. A good breakfast is important Bring bananas to regattas Chicken and a baked potato would be a good meal for Saturday night. The most important thing you can do is drink a glass of Fat Free milk half an hour after competition or strenuous exercise. It has the following benefits: It contains protein important for muscle repair It contains calcium important for bone building (the cream in milk contains no calcium so there is no loss in benefit by drinking fat free milk.) It replaces fluids It is less expensive than an energy drink This is based on current research released by the SA Institute of Sports Medicine

Sunday Breakfast Snack Lunch Supper Grapefruit Pronutro with skim milk Poached Egg Snack Biltong Lunch Tuna Pasta salad Peanuts Dried Fruit Supper Grilled Sole Baby Marrow Salad Warm drink (not coffee) with skim milk Rusk

Monday Breakfast Snack Lunch Supper Paw Paw Muesli with skim milk Poached Egg Snack Biltong Lunch Tuna Pasta salad Cashew nuts Dried Fruit Supper Chicken Carrots & Peas Salad Warm drink (not coffee) with skim milk Rusk

Tuesday Breakfast Snack Lunch Supper Orange juice Jungle Oats with skim milk Hake Snack Biltong Lunch Tuna Pasta salad Peanuts Dried Fruit Supper Grilled Sole Broccoli & Cauliflower Rusk

Wednesday Breakfast Snack Lunch Supper Kiwifruit Malt Porridge with skim milk Toast and Peanut Butter Snack Biltong Lunch Pasta salad Fruit Peanuts and Raisins Dried Fruit Supper Macaroni Cheese Salad Warm drink (not coffee) with skim milk Rusk

Thursday Breakfast Snack Lunch Supper Grapefruit Muesli with skim milk Toast and marmalade Snack Biltong Lunch Pasta salad Fruit Cashew nuts Dried Fruit Supper Chicken and Rice Gem Squash Salad Warm drink (not coffee) with skim milk Rusk

Friday Breakfast Snack Lunch Supper Paw paw Jungle Oats with skim milk Toast and Peanut Butter Snack Biltong Lunch Pasta salad Fruit Peanuts Dried Fruit Supper Lasagne (Can be either veg or mince) Salad Warm drink (not coffee) with skim milk Rusk

Saturday Breakfast Snack Lunch Supper Orange juice Pronutro with skim milk Poached Egg Snack Energy Bar Bananas Lunch Tuna Pasta salad Glass of fat free milk Dried Fruit Supper Chicken Baked Potato Warm drink (not coffee) with skim milk Rusk

Asthma Sufferers take note: Be sure to include the following in your diet: Spinach – contains magnesium which assists with lung function Broccoli – protects epithelial cells which trigger sneezes Fish Oil – Will boost lung function by at least 50% for people that suffer from exercise induced asthma Water - Make sure you hydrate well as this loosens mucus in the trachea Pumpkin, Carrots and Butternut contain Beta-carotene which reduces the effect of pollution on your lungs Also consider speaking to your doctor about using Aspirin (325mg every other day) as this strengthens the alveoli sac walls protecting them from Asthma