If you drink too many soft drinks and eat mostly fast foods, then you will be missing out on getting enough vitamins and other good things that will help you to grow strong and healthy.
Some drinks have caffeine in them which could make you feel anxious (a bit uptight and 'hyper'). Give them a miss too, you could be awake for ages.
Well, instead of heading for the pantry and searching for those chips and biscuits why don't you try some of these?
- A small sandwich or roll
- Fresh or dried fruit
- Yoghurt
- Water, milk or fruit juice
What food your body needs for regular riding and training
You need to provide your body with the right sort of fuel if you are riding regularly and training for your sport.
What you need to eat:
- Eat mostly - Carbohydrates
- Rice, pasta, noodles, bread, fruit, legumes (beans, lentils) and starchy vegies (like potatoes).
Why do I need to eat these foods?
A diet high in carbohydrates:
- builds and maintains muscle
- provides long lasting power
- helps your body to recover quickly and easily.
Foods like potatoes, fruit, rice and bread are easily digested, give you energy to exercise and help you to recover faster.
When should I eat these foods?
These foods should be eaten 2-3 hours before your game or event.
Your meal should be high carbohydrate, low in fat, protein and fibre - for example, cereal with low-fat milk and fruit, pasta, baked potato (stick to low-fat fillings).
Stick to foods you know in case they upset your digestion.
 During your ride keep drinking water (every 20 minutes if possible).
If your activity lasts for over 90 minutes, keep up your energy levels with small amounts of food, eg. a sports bar (low-fat), fruit, a sports drink.
If you are competing in several events or games during the day, take plenty of carbohydrate snacks with you to eat during and between events to keep up your fuel and energy levels.
After the game/activity drink water. Try to eat some carbohydrates in the first 15 minutes after you finish your exercise, eg. some fruit or a muesli bar.
We've collected this information to help you to understand important things about staying healthy and happy. However, if you feel sick or unhappy, it is important to tell your mum or dad, or another grown-up. | 
Fast foods, fatty foods, fizzy drinks, lollies and chocolate are fun to have sometimes, but it's not good to have them all the time.
