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Last Updated: Friday, 20 August, 2004, 23:53 GMT 00:53 UK
How to eat like an Olympian
Gripped by the action in Athens? Convinced you could be in Beijing in four years time?

If so, a nutritionist has drawn up a plan to help you eat like an Olympian.

Dr Samantha Stear's book, backed by the British Olympic Association, also spells out the dietary needs of those of us not quite at elite standard.

She said it would also help those amateur athletes taking on the challenge of their first marathon or long-distance bike-ride.

WHAT AN OLYMPIAN MIGHT EAT IN A DAY
Breakfast: 65g cereal with a pint of milk, 4 slices of bread and 4 teaspoons of jam, 400ml of orange juice
Post training 1: scone with jam and a yoghurt, medium piece of fruit, 500ml isotonic sports drink
Lunch: Six slices of bread or one baked potato with 200g baked beans, large banana and 250ml of flavoured milk
Post training 2: Bagel with honey, large banana or 50g raisins, 500ml isotonic sports drink
Evening meal: 300g cooked pasta, broccoli and tomato based pasta sauce, apple, tin of rice pudding (low fat) 500ml squash or diluted juice
Supper: 90g cereal with 400ml of milk
(This dietary plan would apply to a 90kg power athlete training two to four hours a day, needing 630-1080g of carbohydrate a day - not someone taking an ordinary amount of exercise.)

The book, Fuelling Fitness for Sports Performance, also gives advice on the best foods for specific types of sports.

It also sets out how much carbohydrate, protein and fat and liquid people should have, depending on how active they are.

It is the first time the BOA has helped produce a book.

It has sent out copies of the guide to 2,500 elite athletes in the UK, include all the members of Team GB.

Revenue from sales of the book will go to help fund the training of British sportsmen and women,

The book is based on the latest research evidence that was reviewed by the top sports nutrition scientists at an International Olympic Committee conference.

'Exercise fuel'

Dr Stear told BBC News Online: "We've tried to put things into easily understandable format, and I hope the book sets out information in a way that doesn't seem to be available now.

"It gives people all the information they need about what they should eat when they're training.

Badminton silver medallists Nathan Robertson, left, and his team-mate Gail Emms,
Olympic athletes have been sent the guide
"It's for people who want to run a marathon or the London to Brighton bike-ride and who've never done it before.

"Hopefully, it will make things a lot more comfortable for them."

The book was sponsored by an educational grant from her employer, the Sugar Bureau.

Dr Richard Budgett, Team GB Chief Medical Officer at Athens 2004 and an Olympic gold medallist rower said: "Whether you are an Olympic athlete, or an everyday sportsperson, the book is designed to help anyone who is serious about their training, by giving practical nutritional guidelines.

"Nutrition is integral to performance, and we hope this book will help fuel the stars of today ... and tomorrow."


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