General Advice

‘Power charge’ your day with BREAKFAST

e.g. porridge, Shredded Wheat, Weetabix

Aim to eat a total of 6-8 smaller servings spread every 2-3 hours
Ensure you are adequately FUELLED for exercise

e.g. eat 1.5 – 2 hours before training/matches

After exercise, make sure you adequately RE-FUEL

e.g. bring a banana to each training session to eat on the way home, then have a serving/meal within 1 hour of finishing training/matches.

Aim to drink a minimum of 3 – 4 litres of fluid EVERY day

Carry a bottle of water with you at ALL times if possible

Make sure you bring a drink to training

This can be an energy drink, e.g. Lucozade Sport, Powerade

OR

If you want to decrease body fat, WATER is better

Aim to consume a minimum of 5 servings of fruit and vegetables EVERY day

Fruit is an ideal snack, e.g. apple, peach, kiwi, strawberries

Finally, where possible, avoid sugary and/or fatty foods, e.g. crisps, cakes, sweets, biscuits etc ... especially before sleeping.

Match Day Nutrition Guidelines

1. Drink Water regularly throughout the day

2. Eat a carb based breakfast approx 6 hrs prior to game
• E.g. cereal, porridge, toast, fruit, yoghurt

3. Eat a carb based meal approx 3 hrs prior to game
• E.g. pasta / rice with sauce, beans on toast, sandwich (away game), fruit.

4. Drink water in changing room and start to sip on lucozade 15 mins before warm up.

5. Drink water / lucozade whenever possible during the warm up, game and at half time.

6. After the game consume a carb and protein shake asap and any sugary carb based snacks (e.g. jellies, muffins, jaffa cakes, etc.). Drink plenty of water.

7. Resume normal eating asap – Eat your after match meal!

Recovery - After match Nutrition – As above
Ice Baths – 2-3 mns
Wear Skins