The final piece in the jigsaw as far as preparation goes involves having a healthy diet. Here's Nick's competition meal plan.

Breakfast:
Mueslie & banana
Porridge & Honey
Toast (wholemeal bread)
Bagel with banana
Pancakes (wholemeal flour)

Pre-match snacks (1-1.5 hours before):
Raisin muffin, rice cakes, bagels, wholemeal bread

Pre-match snacks (30 mins before):
Bananas, raisins, malt biscuits, jelly beans, energy bar (glucose) and carbohydrate drink (for energy)

Pre-match snacks (5-30 mins afterwards):
Carbohydrate drink, energy bar, fruit bar, bananas, jelly beans!

Pre-match meal (2 hours before)/Post match meal (evening):
Rice, Jacket Potato, Baked Beans, Noodles, Pasta, Bread (wholemeal, pitta, bagels), Fish (Tuna, Salmon), Chicken, Humous, Peanut butter, Ice Cream, Yoghurt

Introduction

Core strength

The muscles in question

Ticking over

Diet

Three tips for health & fitness:

Maintain a healthy body weight by adjusting food intake and exercising regularly Eat less fat and specifically less saturated fats, such as those fats found in animal products Increase total carbohydrate intake (starchy foods) for energy!

Click on the food guide pyramid