Refuel Rules

1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.

2. Start eating and drinking immediately after exercise if you are training again within eight hours.

3. Take 1-1.2g of carbohydrate per kilogramme of body weight immediately after exercise
in the first hour, and repeat each hour until normal eating patterns return.

4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice.

5. Include recovery snacks or drinks in your daily training carbohydrate allowance.

6. Make sure you include a small amount (10-20g) of good-quality protein in your recovery snack, such as a fruit smoothie, cheese or lean chicken.

7. Choose drinks if you suffer from nausea or loss of appetite after training, or for convenience.

8. Organise your routine of meals and snacks around your training timetable, to ensure adequate 24-hour recovery.

9. Don't over-consume high-fat or high-protein foods at the expense of carbohydrate
refuelling throughout the day.

10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.

11. Replace 150-200 per cent of fluid losses over a 2-4 hour recovery period, with a cold, sodium-containing beverage (10-25mmol/litre).