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~ St Brecans Derry ~ Soccer ~ Youth Teams ~ League ~ Diet ~
NINE POINT DIET PLAN FOR
PRE-MATCH/TRAINING
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1. WHEN AND WHAT SHOULD I DRINK ON A MATCH/TRAINING DAY?
" With 2 hours to go until the match/training starts, drink up to 600 ml of fluid.
" Then, with 15 minutes to go before kick-off/training, drink around 500 ml of fluid.
" During a game/training session it is important to consume liquid as often as you can. If possible, aim for 100ml every 15 minutes.
" After a game/training, try and drink water immediately.
" After a game/training, a diluted orange drink with a small pinch of salt re-hydrates the body quickest! Isotonic drinks are also recommended.
" Valuable body salts are lost due to sweating. Generally, a footballer should drink around 1000 - 1,500 ml of water/isotonic each day.
" Don't just drink when you are thirsty because this is not an accurate indication of your hydration levels. Limit alcohol and caffeine intake also.
2. WHAT SHOULD I EAT IN PREPARATION FOR MATCHES/TRAINING?
" A high carbohydrate/low fat diet including for example: Pasta, Rice, Potatoes (not chips), Noodles, Chicken, Vegetables, Fruit, Bread and Fish.
" Try to replace chips in your diet with e.g. filled bread rolls.
" Pre-Match/Training snack food and high energy snack bars e.g. Jaffa Cakes and Fig Rolls are perfect as these are high in carbohydrates and low on fat e.g. one Jaffa Cake = 8.6g carbohydrates and 1g of fat. Other snack bars may be high in carbohydrates but slightly high in fat.
" Check ingredients of foods and aim for high carbohydrate in-take and low fat in-take.
" Never train/play on a full or empty stomach. Bananas, yoghurt and nuts are ideal foods to sustain you during a training session or match.
" NOTE: Carbohydrates and fat are the 2 main fuel for exercising.
3. WHAT IS AN IDEAL PRE-MATCH/TRAINING MEAL?
" Cereal/Porridge
" Toast with honey or jam or even baked beans or Pancakes
" One piece of fruit
4. WHAT SHOULD I AVOID EATING BEFORE A MATCH/TRAINING?
" Foods with high fat content e.g. Butter, Bacon, Sausages, or Fried Foods. Also fizzy drinks and whole milk should be substituted with water.
5. WHAT WOULD BE AN IDEAL POST-MATCH/TRAINING MEAL/SNACK?
" It is important to have a high carbohydrate snack immediately after training e.g. filled bread roll, chicken, ham or banana.
" An ideal meal could consist of pasta or potatoes, chicken, steak, fish, bread, fruit and a glass of milk.
" Always watch out for fat in-take.
" Weakness after a training session or match is usually due to a lack of vitamin C. To avoid this happening you should snack on and Orange, Kiwi Fruit and berries.
6. HOW COULD I INCREASE MY CARBOHYDRATE IN-TAKE?
" Use thicker slices of bread
" Eat boiled, mashed or baked potatoes instead of chipped or roasted ones.
" Add potatoes to soups and salads to make them more wholesome.
" Eat lots of pasta with low fat sauce.
" Add fresh or dried fruit to breakfast cereals and desserts.
7. WHAT TYPES OF FAT SHOULD I AVOID EATING?
" Small amounts of fat are necessary but try to avoid the following:
" Butter, margarines, oils, cream, fried food, fat on meat, pastries, and high quantities of chocolate and nuts.
8. HOW COULD I CUT DOWN ON FAT?
" How food is cooked is essential for cutting down on fat i.e. grill, boil, braise and steam food instead of frying.
" Lean red meat is a good source of iron and should be included 2-3 times per week in your diet.
" Eat chicken, turkey, and fish regularly.
9. WHY IS PROTEIN IN MY DIET SO IMPORTANT?
Protein is necessary for growth, maintenance and repair of body tissue.
Protein intake is more important to endurance athletes such as long distance runners, and marathon runners.
Good protein foods also low in fat would be e.g. Chicken, turkey, fish, eggs, skimmed milk, peas, beans and lentils.
REMEMBER:
YOU ARE A VALUED MEMBER OF TOP OF THE HILL CELTIC FOOTBALL CLUB AND TOGETHER WE WILL STRIVE TO MAKE THE EXPERIENCE HERE AN ENJOYABLE AND SUCCESSFUL ONE.
~ Sunday morning ~ Top of the Hill Celtic ~ Cup ~ Coaching ~ |
