Fuelling up: spring and summer sports nutrition

Things to consider in a pre-workout meal:
* Hydrate.
* Avoid high-fat foods.
* Watch high-fibre foods.
* Choose carbohydrate rich foods.
* A small amount of protein if eating 2-4 hours before exercising.
* Timing before your workout meaning the less time you have, the smaller the amount of food generally tolerated.
* Liquid meals for the nervous and those with sensitive stomachs.

Meal ideas for 2 or more hours before exercise:
* Smoothie with fruit, yogurt, milk.
* Yogurt with banana and cereal.
* Cereal, milk and dried fruit.
* Oatmeal, milk and orange juice.
* Toast, banana, and small amount of peanut butter.
* Pancakes, milk, strawberries.
* Toast, egg(s) and apple juice.
* Bagel with cream cheese.
* Meal replacement drink or instant breakfast shake.
* One sports bar and sports drink.
* One sandwich with turkey/roast beef/ham.
* Chicken noodle or vegetable soup with crackers and flavoured tuna.
* Cottage cheese and canned fruit with a low-fat blueberry muffin.
* Wrap with ham, lettuce, red peppers and cheese.
* Hard-boiled egg(s), grapes, crackers.
* Pasta salad with low-fat dressing, chicken breast and veggies.