Food ideas for a sportsman, please!

[sportsmaddy]

DS has a competition at the weekend, he will be outdoors all day doing bursts of vigorous sport. Has anybody got any favourites recipes for a packed lunch and snacks that tick the following boxes:

• give him loads of slow-release energy
• not use too many sat. fats or sugars
• not lie too heavy on the stomach
• won't go off (will have a coolbag but they don't stay cold all day)
• doesn't involve fruit cos he doesn't like it

I have some lunch ideas but need to ring the changes because I always give him the same thing. I also need a change from flapjack for his snack cos I coming to the conclusion that the goodness of the oats is outweighed by the horrific amounts of butter/sugar/syrup involved.
He's a strapping teenager who likes his food and he's got no special dietary needs.
TIA

Tuna is always good, shame he doesn't like fruit... Pasta salad, simple even thou it's bit heavy on the stomach releases energy slowly, nuts any nuts as long as they're not salted, does he drink smoothies? If he does make something with pine nuts soya milk and any fruit you have...
sorry it's not great not sure myself

My little brother is a triathlete and is doing his masters on the next desk to someone doing one in sports nutrition, shall ask him for you.

I shoudl know tbh as he is always telling me but I do tend to glaze over...

how about peanut butter sandwiches

a banana?

Here's bruv's reply, HTH

Flapjacks made with honey probably the best, too sugary and you'll want to puke after the last few. Literally just honey and oats pushed together and cooked can work, maybe a small amount of sunflower oil, and with some raisins or other dried fruit if he can stomach it, but nuts can work well too (not peanuts).

Other than that, baked Walker's crisps are a little high in salt but very low in fat and easy to eat, use the red ready salted ones and not the flavoured ones though - they are good for carbs but don't eat too many.

The other way is sports drinks, as you also need to make sure he's hydrated, but proper sports drinks: Lucozade and Powerade as standard are too concentrated if he's doing short bursts of exercise (they will also leave your mouth feeling dry). Something like the hydroactive, or even regular squash with the odd sip of something more concentrated like Lucozade would be a good idea. Hydration v. important, but don't overdo it - little and often.