CARBOHYDRATE is the most important fuel. The diet should contain at least one of the following at each meal and snack. Bread, Pasta, Noodles, Bananas, Potatoes, Rice, Breakfast Cereals.
During a match and training session the muscles carbohydrate store - glycogen is used very rapidly for ENERGY It is important to refuel the glycogen stores as it will help recovery and allow effective training. Eating a carbohydrate snack immediately after a match or training session will enable the glycogen stores to -recover straight away. Although strength is an important component of energy, eating large amounts of protein will reduce the intake of the vital carbohydrates. Having lean meats, chicken, fish, semi-skimmed milk and low fat dairy foods are important but are not needed in excessive amounts.
2-3 hours before playing/training have a low fat, high carbohydrate meal such as: a Bowl of cereal with semi-skimmed milk and toast with a scraping of marg/butter, Banana sandwich, Baked beans or spaghetti on toast, Pasta and lean meat in a tomato sauce.
Immediately after eat a high carbohydrate snack. For example: a Banana sandwich, 4-5 Jaffa cakes, 2 scones/teacakes, Sandwiches, a Bowl of cereal, Fruitcake, 2 cereal bars, 2-3 bananas/fruit, a 1 pint of orange juice and lemonade or a 1 pint of Isotonic sports drink.