FUELLING UP FOR FOOTBALL

Eat plenty of carbohydrates during the 1-6 hours prior to a game, and after. On the morning of a game, eat a substantial breakfast.

A pre-match meal should ideally be eaten about 3 hours before kick off. When games are played before midday, breakfast and pre-match meal become one. Under these circumstances, the evening meal the night before is extemely important.

• Baked Beans on Toast / Jacket Potato

• Spaghetti Bolognese

• Lasagne

• Roast Ham / New Potatoes

• Chicken / Rice

In order to keep the body primed in the lead up to your game and at half-time, it is a good idea to consume a small nutritious snack.

• Fresh Fruit ( Banana )

• Cereal Bars

• Malt Loaf

• Mixed Nuts / Raisens

• Yoghurt

After the training session / match, it is vital to refuel as soon as possible. There is an optimum window of approximately 40 minutes after training or a game in which to consume more carbohydrates and plenty of fluid. This helps recovery.

Water is essential for the body to function efficiently during training and matches. If a significant amount of water is lost in sweat and not replaced dehydration occurs. Dehydration by as little as 2% body mass can affect energy production, resulting in premature fatigue and impaired performance.

Thirst is not a good indicator of dehydration. By the time you feel thirsty your body is likely to already be dehydrated and your performance will already have begun to suffer.

#Nutrition