The Training Diet - Week-Round Recovery from www.ausport.gov.au

Athletes will get the most out of each training session if they are adequately fuelled and hydrated. The focus of the overall eating plan should be nutritious carbohydrate-rich foods such as pasta, rice, bread, fruit, and flavoured dairy products which will provide the muscles with their training fuel. Moderate amounts of low-fat protein sources such as lean meat, lean poultry, fish, eggs and vegetarian sources should be added to these foods to balance the meal, as well as incorporating additional fruit and vegetables to provide vitamins and minerals. Overall, the athlete needs to have their training under-pinned by a nutrition plan that provides all their nutritional needs, while allowing them to gradually achieve and maintain a lean physique suited to their weight category.
Meals and snacks should be timed over the day to allow the athlete to fuel up before each training session, and refuel/ recover afterwards. Where there is a long gap between meals and a training session - for example, between lunch and a late afternoon training session, it is useful to have a carbohydrate-based snack 1-2 hours before training to 'top-up' fuel supplies and prevent hunger. Examples of practical snacks include fruit and yoghurt, a bowl of cereal, and toast with a milk smoothie or hot milk drink. Speedy intake of carbohydrate-based foods teamed with a protein source, will help to promote refueling after training, as well as muscle repair and growth. If it isn't practical to have a main meal within 30-60 minutes after training, a snack providing 50-100 grams of carbohydrate and a source of protein, is a good choice as a recovery aid. Recovery snacks should be combined with fluid to replace any fluid lost during the session.