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Sports nutritionist Olivia Green from nznutritionist.co.nz recommends:

Magic beans: Baked beans are the classic energy snack containing low Glycemic Index (GI) carbohydrate for long-lasting energy and protein for growth and muscle repair.

Winter warmer: Milo and milk combine carbohydrates and protein for recovery as well as calcium for strong bones. A warm Milo and milk is perfect after exercise on a cold winter's day.

Muffin break: A bran muffin is low in fat and sugar for a delicious and warming snack fresh from the oven to top up energy stores.

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Nice rice: A small tin of creamed rice is easily transported and a good pre- or post-exercise boost.

A bit of crumpet: Crumpets offer higher GI for faster absorption. They're good for quick energy when exercising early in the morning.