SDA FEATURE FOODS FOR HEALTH AND PERFORMANCE Snacks before Water swimming Juice training or Flavoured milk tetra between Fresh fruit swimming Dried fruit – handful competition Higher carbohydrate yoghurt pouch events that are Creamed rice close together Toast/fruit bread/crumpets/mini pancakes with jam or honey ABOUT THE AUTHOR (under an hour) Homemade plain popcorn Smoothie with fruit, milk and yoghurt. Toni Frank lin is a Bowl of cereal e.g. oats or cornflakes Consultant Accredited Cereal bar (rather than a nut bar) Sport Dietitian, clinical rehabilitation dietitian Snacks after High protein yoghurts e.g. Rokeby farms, Chobani or YoPro and health writer, currently working resistance with fruit and a handful of nuts with developing athletes in rugby training 2-3 eggs on toast and football in Melbourne. If you Lean meat sandwich would like to book a nutrition Crackers and cheese or hummus and tomato workshop at your club, please Peanut butter on a high protein bread. contact Toni through the Sport Smoothie with milk, high protein yoghurt, peanut butter Dietitians Australia website. and banana. Tin of tuna in springwater, salad and crackers. Twitter @ToniLFranklin High protein nut-based muesli bar Snacks after Plain or flavoured milk swimming Fruit toast with ricotta and honey training Watermelon or oranges For more information about Sport Homemade fruit icy pole Dietitians Australia (SDA), visit their Juice website www.sportsdietitians.com.au Sports drink – if appropriate where you will find factsheets and Light meals Sushi recipes on nutrition for sport and a Rice paper rolls list of Accredited Sport Dietitians Sandwich or wrap with lean meat, egg or cheese and salad practising in your area. (if salad is tolerated) Baked potato or sweet potato with shredded chicken and saladRelevant information sheets Rice, salmon and salad for swimming include: Soup and a roll • Fuelling Active Kids: Pasta, potato, quinoa, buckwheat or rice salad with dried fruit, Junior Swimmer salad and egg/lean meats. Go easy on the dressings. • Food for Swimming Baked beans or spaghetti While you are browsing, make Good main meal Homemade pizza with lean protein and salad sure to subscribe to the ReFuel choices Spaghetti bolognese with vegetables and salad newsletter in the link on the bottom Ramen or lentil soup left hand corner of the menu bar. Stir fry with lean meat, vegetables and noodles or rice This practical nutrition digital Burritos with rice, beans and lean mince and salad magazine is freely available to Rice risotto with chicken and vegetables you and your clients, from the Homemade burgers with homemade sweet potato fries weekend warrior through to Steak, mashed potato and vegetables the professional athlete. VOLUME 36 • ISSUE 3 2018 29