What should you eat when you're training for a sports event?

As a dietitian, I'm often asked about the best things to eat when you're training for a sports event.

Whether you're preparing for a fun run or having a crack at a full marathon, even the best physical training plan can only get you so far. Nutrition counts for a lot.

So, what's the right fuel to train and recover at your best? Let's explore.

To ensure you're ready for the task ahead, it's a good idea to eat a small meal or snack before you exercise. If you don't, you'll be running on empty. But what, when and how much should you be eating?

As a rule, I recommend having a lighter meal or snack that's going to be easier to digest the closer you get to the activity. When I'm getting ready for a training session, I usually have things like:

• cereal or muesli, low-fat milk and fruit
• a sandwich, wrap or roll filled with lean meat and salad
• a small bowl of pasta or rice with lean meat and steamed vegetables
• a fruit smoothie and a slice of toast with your choice of spreads.

For training sessions that go for under an hour, you don't need to focus on refuelling while you exercise. This is because you're not going to significantly drain your glucose levels during this period. Pre-training nutrition should suffice (just remember to stay hydrated).

For sessions that last more than an hour, it's a good idea to plan out some food stops.

You should aim to refuel with 30 to 60 grams of carbohydrates (which convert into glucose) for every hour of activity. Of course, you're going to want to prioritise foods and drinks that are light and easy to consume (a bowl of pasta might not be ideal!).

For longer training sessions, I like to come prepared with things like:

• lollies (such as jellybeans)
• sport drinks and energy gels
• a jam sandwich (white bread with no margarine or butter)
• a banana
• cereal bars
• sultanas.

Being nutrition-conscious doesn't end after a training session. When you exercise, your body draws on its reserve levels of glucose (which are stored in your liver and muscles as glycogen).

Replacing these energy stores with carbs, particularly in the first hour after activity, plays a really important role in your recovery (and ability to get going again).

Your recovery meal could include:

• 600ml low-fat, flavoured milk
• a large bowl of cereal and a glass of low-fat milk
• 2 slices of whole grain toast with margarine, plus one can of baked beans
• a whole grain sandwich, wrap or roll filled with lean meat and salad, plus a piece of fruit
• a large bowl of fruit salad with a small tub of low-fat yoghurt
• lean meat and 3 different vegetables
• a rice or pasta dish with lean meat, skinless chicken or fish.

It's also important to rehydrate after any physical activity to make up any fluids you lose. I like to jump on the scales before and after I exercise to figure this out. As a guide, 1 litre of water equals around 1 kilo on the scales, and you should aim to replenish about 1.5 times what you lose (so 1.5L if you're 1kg lighter).

If you're training for a sports event and want to level up your nutrition even more, it's a good idea to talk with an Accredited Sports Dietitian about your specific goals and dietary requirements.