Gareth Ramsden PT

Proteins

Egg whites
Egg yolks
Liquid egg yolks (www.titanics.co.uk)
Cottage cheese
Quark
Chicken
Fish (tuna, cod, mackerel, herring, salmon, etc…)
Beef
Turkey
Pork
Turkey bacon
Quorn
Lamb
Whey protein powder
Milk

Carbohydrates

Weetabix
Oats
Basmati rice
Wholemeal pasta
Wholemeal pitta breads
Muesli
Brown rice
Potatoes
Lentils
Beans
Bananas
Rice cakes
Oat cakes
Wholemeal breads

Fruit

• Strawberries
• Apple
• Pear
• Melon
• Lemon
• Peach
• Plums
• Raspberries
• Grapefruits
• Blackberries
• Blackcurrants
• Oranges

Carbohydrates for PWO (Post Workout)

Dextrose
Maltodextrin
Waxy maize starch
Palatinose
Bananas

Healthy fats

Fish oils
Flax oil
Flax seeds
Krill oil
Walnuts
Salmon
Mackerel
Herring
Sardines
Anchovies
Pilchards
Natural peanut butter
Sunflower seeds
Pumpkin seeds
Pine nuts
Almonds
Olive oil
Soybeans
Rape seed
Grapeseed
Hemp seeds
Pistachio nuts
Borage oil
Chestnut oil
Canola oil
Sunflower oil
Olives
Avocados
Almonds
Peanuts
Sesame oil
Pecans
Cashews
Hazelnuts
Macadamia nuts.