BBC SPORT | Health & Fitness | Make a super sandwich

Thursday, 29 September 2005, 11:48 GMT 12:48 UK

Make a super sandwich

Like cars, the body needs quality fuel to perform to the best of its ability.

A ham and mayonnaise sandwich

So to push your body to the limit during a match or race, a nutritious energy-packed meal beforehand is essential.

Nutritionist Matt Lovell says your meal should be full of high carbohydrate foods such as bread, noodles, pasta, rice and cereals.

The super sandwich is one of the best meals you can eat.

SUPER SANDWICH 1

Ingredients:

Three slices of bread

Low fat margarine (optional)

Cottage cheese

Marmite

Lettuce

Tomatoes

Celery

Take three slices of bread and spread the margarine on them. Or don't if you want to save a few calories.

Other pre-race day meals

Spread the marmite on both sides of one of the slices - this will be your middle slice.

Put your cottage cheese between two of the sandwiches.

Chop the lettuce, tomatoes and celery up and place on the third slice of bread.

Put the three sandwiches on top of each other. And then eat it.

SUPER SANDWICH 2

Ingredients

Three slices of bread

Low fat margarine

Chopped chicken

Sweetcorn

Low calorie salad cream or reduced fat mayonnaise

Take three slices of bread and spread the margarine and salad cream or mayonnaise on them.

After you have chopped the chicken, put it evenly on top of two of the three sandwiches.

Put the sweetcorn between two of the sandwiches.

Put the three sandwiches on top of each other. And then eat it.

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BBC Science and Nature - Human body
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