Nutrition guide A source for higher performance

Benefits of eating well

Unlocking potential to play at a maximum level.

Provide fuel for training and match play.

Prevention of illnesses and injuries.

Enhancing recovery after training and matches.

Dietary Recommendation

Carbohydrates (60 - 70%)

Protein (15 - 20%)

Fat (15 - 20%)

Carbohydrate

A source of fuel for training and match play.

Carbohydrates stored in the liver and muscles.

Two types of carbohydrates Simple(sugars) carbohydrates are highly

refined. Complex (starch) carbohydrates are

unrefined and preserved in its natural state.

Example

Complex (Starches) Carbohydrate

Simple (sugars) Carbohydrate

•Sweets•Cakes•Jams•Soft drinks

•Rice•Bread•Pasta•Potatoes•Cereals•Fruits

Protein

Protein is needed to repair and build muscle tissues after training and match play.Sources of Protein

•Milk•Cheese•Meat•Yoghurt•Eggs•Nuts•Fish

Fat

Two types of fat; saturated and unsaturated.

Saturated fat can raise the level of cholesterol in the blood.

Unsaturated fat helps to lower cholesterol in the blood and reduces the risk of heart disease.

Fat also maintain the brain and visual systems.

Example

Sources of Fat (recommendation= 20g daily )

•Butter •Margarine•Oily fish ( mackerel, pilchards, salmon)•Cheese •Whole milk•Nuts

Minerals and Vitamins

Needed in small quantities but should not ignored.

Helps the body to maintain its function daily. Source of Minerals and Vitamins

•Eggs •Vegetables•Fruits•Fish •Dairy products•Cereals

Minerals

Mineral Source Function

Calcium Dairy products,Green vegetables

•Bones development.•Nerve transmission•Muscle contraction

Iodine Seafood, Water •Growth and development

Iron Spinach, Liver, Beef, Egg yolk, Dried fruits

•Carries oxygen to muscle tissues

Sodium Fish, Meat, Salt, •Helps movement in cells•Strengthen bones•Muscle contraction

Zinc Seafood, Whole wheat grain

Keeps skin healthy

Hydration Allows the body to recover after exercise. Maintains concentration level and

decision making during match play. Drink at least 500ml of water 2 hours

before training.

Symptoms of dehydration Feeling thirsty. Experiencing longer periods of muscle

soreness.

Hydration test

Small volumes of dark coloured, smelly urine indicate the need to drink.

Check colour on hydration chart.

Breakfast Meal Choice

Lunch Meal Choice

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Snack Meal Choice

Suggested Meal Plan for Training Day

9am Corn flakes and semi- skimmed milk, Fruit, 2 slices of toast and jam, 1 glass of fresh juice.

11am Fruit or toasted muffin with jam 1 Pint of water

1pm Jacket potato with prawns and low fat cottage cheese Fruit and low fat fruit yoghurt 1 Pint of water

3pm Fruit or packet of snack-a-jacks Grape and 1 pint of water

5pm Packet of jelly sweets and pint of water

7-8.30pm Training

9pm Pasta, boiled chicken, broccoli, spinach and tomato sauce Low fat fruit yoghurt and 1 pint of water

Suggested Meal Plan for a Typical Match Day

9am 1 glass of fresh juice and 1 pint of water

11am 2 slices of toast with scrambled eggs and tomatoes Fruit and 1 glass of fresh orange juice 1pm Sports drink Jelly sweets or banana Up to match Water and sports drink

After match Milk shake Banana/Jelly sweets/Rice Krispie Squre

5pm Soup and bread roll Chicken, pasta, vegetables in BBQ sauce Bananas

8.30pm 2 slices of toast and jam Water

Conclusion

Quality not quantity - Aim to eat quality forms of nutrients.

Eat snacks which are low in fat and high in carbohydrates.

Drink at regular intervals (15-20mins) during exercise and throughout the day.

Avoid canned vegetables. Opt for frozen vegetables.