• INCREASE CARBOHYDRATE INTAKE

• DECREASE FAT INTAKE

• INCREASE INTAKE OF FRESH FRUIT

• EAT A WIDE VARIETY OF FOOD STUFFS

• DRINK PLENTY OF WATER

EATING WELL AND ENJOYING YOUR FOOD

CAN HELP YOU TO TRAIN REGULARLY AND

RECOVER WELL. THIS WILL ALLOW YOU TO

COMPETE WITHOUT BECOMING EXHAUSTED

• SPORTSPERSONS DIET--SPORTSPERSONS DIET--

• 60%-70% Carbohydrate60%-70% Carbohydrate

• 20%-25% Fat20%-25% Fat

• 10%-15% Protein10%-15% Protein

• TYPICAL UK DIET--TYPICAL UK DIET--

• 40% Carbohydrate40% Carbohydrate

• 40% Fat40% Fat

• 20% Protein20% Protein

CHICKEN RED MEAT FISH

BURGERS ENGLISH BREAKFAST

CHIPS

CHECK THE COLOUR OF URINE-

It should be clear to pale yellow

If it is DARK YELLOW to ORANGE

you are DEHYDRATED, so start drinking water

Drink before you are thirsty-a little and often

Avoid drinks with high sugar content and gas (fizzy)

Cool dilute squashes and juices are ideal

TRY AND KEEP THESE TO A MINIMUM

But………IF YOU WANT TO PREPARE PROPERLYSAY

NO

• BREAKFAST CEREALS-BREAKFAST CEREALS- Weetabix, Shredded Weetabix, Shredded Wheat, Bran Flakes, Muesli and PorridgeWheat, Bran Flakes, Muesli and Porridge

• BREAD-BREAD- Wholemeal, Granary,Soft Wholemeal, Granary,Soft Grain,White,Pittabread,French,Rolls,Grain,White,Pittabread,French,Rolls,

• ROOT VEG- ROOT VEG- Preferably Fresh or FrozenPreferably Fresh or Frozen

• PASTA- PASTA- All ShapesAll Shapes

• FRESH FRUIR- FRESH FRUIR- All SortsAll Sorts

• CEREAL BARS- CEREAL BARS- Check the Fat ContentCheck the Fat Content

• CAKES/BISCUITS- CAKES/BISCUITS- EAT NONE!EAT NONE!

• YOGHURTS- YOGHURTS- Low FatLow Fat

• WORK ON FLUID INTAKE PLAN-WORK ON FLUID INTAKE PLAN-

• Don’t rely on thirst to remind you to Don’t rely on thirst to remind you to drinkdrink

• TAKE A WATER BOTTLE IN YOUR BAGTAKE A WATER BOTTLE IN YOUR BAG

• You can now look after your own fluid You can now look after your own fluid needsneeds

• WHEN TRAVELLING TO A MATCH-WHEN TRAVELLING TO A MATCH-

• Check the availability of fluids on Check the availability of fluids on arrivalarrival

• PLAYING IN A HOT CLIMATEPLAYING IN A HOT CLIMATE

• This calls for an aggressive fluid intakeThis calls for an aggressive fluid intake

INCREASE THE AMOUNT of CARBOHYDRATES

YOU EAT AND CUT DOWN ON FAT YOU EAT

EAT A HIGH CARBOHYDRATE MEAL--

PASTA WITH A TOMATO BASED SAUCESALAD AND BREAD OR ROLLSLOW FAT YOGHURT- FRUIT TO FINISH

START THE DAY WITH A GOOD BREAKFAST--

LARGE BOWL OF CEREALFRESH FRUITTOAST-JAM-MARMALADE

YOUR MEAL--

SANDWICHESPASTA/RICE/BAKED POTATOFISH/CHICKENSALAD/VEG

Every time you train the amount of stored glycogen in the working muscles is depleted. These stores must be replaced after every training session and match.

Refuelling must take place as soon as possible after training/match finishes as the process is the most efficient in the first hour after you stop

ALL ACADEMY SQUADS, ON AWAY MATCHES ARE GIVEN A SANDWICH AND A BOTTLE OF WATER DIRECTLY AFTER THE GAME

• BUY THICK SLICED BREAD OR CUT THE BREAD THICKER

• EAT CARBOYYDRATE-RICH FOODS RATHER THAN FAT RICH FOODS

• USE PASTA,RICE,POTATOES AND BREAD AS THE MAIN PART OF THE MEAL AND USE MEAT AS AN ACCOMPANIMENT

• ADD CHOPPED FRESH FRUIT OR DRIED FRUIT TO YOUR BREAKFAST CEREAL

•NEVER TRAVEL WITHOUT ANY CARBOHYDRATE IN YOUR BAG, BULK OUT WITH PASTA,RICE AND BREAD

PRACTICAL HINTS FOR EATING MORE CARBOHYDRATE

• These notes help you develop your These notes help you develop your own training and Match day Dietown training and Match day Diet

• Food provides the energy for your Food provides the energy for your bodies needs for playing sportbodies needs for playing sport

• Most foods have relative proportions Most foods have relative proportions of carbohydrates,fats and proteinof carbohydrates,fats and protein

• A SMALL AMOUNT OF FAT IS ESSENTIAL FOR:A SMALL AMOUNT OF FAT IS ESSENTIAL FOR:

• INSULATION OF THE BODYINSULATION OF THE BODY

• PROTECTION OF INTERNAL ORGANSPROTECTION OF INTERNAL ORGANS

• SUPPLYING OILS TO THE SKINSSUPPLYING OILS TO THE SKINS

• IMPORTANT NOTEIMPORTANT NOTE

• YOU MUST CUT DOWN ON THE FAT EATEN YOU MUST CUT DOWN ON THE FAT EATEN DAILLYDAILLY

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