Guidelines for pre-match meals
• High carbohydrate, protein and low fat meal
• Aim to have your main meal three to four hours before kick-Off
• Eat familiar and easily digestible foods
• Experiment before training to find what you like
• Stomach problems during exercise may be reduced with low fibre or liquid pre-match meals.
• Eat and drink snacks/fluids up until kick-off
Examples of Good pre-match meals
1. Wholemeal, granary toast, jam, fruit and fresh orange juice
2. Cereal or porridge, fruit, muffin and jam
3. Baked beans on toast/jacket potato
4. Scrambled eggs on toasted bagel
5. Pasta, grilled chicken and pasta sauce
6. Grilled fish fingers, mashed potato and baked beans
It can take up to 3 days to fully recovery from a match, methods to help recovery;
• What you Eat (aim for high CHO foods) Rest and sleep
• What you drink (lots of fluids) Relaxation (TV, music, reading)
• Pool sessions/ice bath Massage
Not eating properly after matches and training can cause sore and weak muscles, increase recovery and energy replacement time, tiredness, increases risk of injury which will all result in poor performances;
Good choices for refueling after matches and training;
Milk-shakes, Fruit smoothies, Jelly sweets, Orange juice,
Bananas, Bread, Pasta/rice, Baked potato,
Vegetables, Fresh fruit, Rice pudding, Baked beans
Top five NUTRITION tips for top players
1. Include one portion of fresh fruit with your breakfast every day
2. Eat at least one berry or citrus fruit every day to boost your immune system
3. Limit fried or fast foods to once per week or less
4. Pack a snack to eat after every training session and match
5. Stay hydrated, always carry a drinks bottle
FITNESS INFORMATION
Top five FITNESS tips for top players
1. You should always warm-up before matches and training
2. Keep a record of the training which you do
3. Do most of your fitness work with a ball at your feet
4. Set yourself targets to improve areas of fitness
5. Put maximum effort into all of the sessions which you complete in.