1. Make low and moderate-GI sources the emphasis of your daily carbohydrate choices
MAKE porridge, basmati rice, sweet potato, fruits and vegetables the staples of your carbohydrate foods.

2. Consume carbohydrate two-and-a-half-three hours before hard training sessions
THIS is to allow sufficient time for digestion and provide enough fuel to get through high-intensity training sessions. Consuming it too close to the session will not provide enough time for digestion and will also reduce the amount of fat you use to also fuel that training session.

3. Avoid high-GI foods and sports drinks until after the weigh-in
CONSUMING high-GI foods and sports drinks during training days can often be counter-productive to fat loss. However, these foods are often suitable for after a weigh-in as they can quickly store energy in our muscles therefore meaning we are ready to compete the next day.

4. Do not consume carbohydrate late at night
THE traditional pattern of eating is to consume the largest amount of carbohydrate in the evening followed by snacks such as cereals or toast before bed. For those athletes who trained in the morning or early afternoon periods, this pattern of eating would be counter-productive to fat loss as energy is not needed in the evening period if no training is being performed.