FUELS FOR SPORT
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.
Pre-match/training
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.
Post-match/training
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.