Nutrition for Players.

The days leading to a match should take account of the body’s need for accessible carbohydrates. A menu plan for the end of the week is important.

Some players find eating ahead of a match an issue or are fussy about food. These players should consider energy shakes. Remember to never experiment with food on a match day, use training sessions as an opportunity to try things out.

With considerable traveling to games the idea of having a ‘meal’ three hours before the match is often not possible. This meal is a light and easily digested and will be carbohydrate but low in on the glycaemic index. Oats, barley and bran, or wholegrain bread or pasta or noodles accompanied by some chicken, tuna or lean mince or vegetables are options. A second breakfast may be a best option.

Remember, foods high in protein or in fat will have a negative effect as does high glycaemic value foods.

90 minutes before the game a top up snack is helpful, e.g. fruit smoothie, peanut butter sandwich, energy bar(s) or carb. energy drink – not aerated!

The demands on the body of intense exercise means post match food and fluids should be taken to help recovery - especially if alcohol has to be taken….The body requires carbohydrate, fluid and electrolyte losses to be replenished.

As previously mentioned, more carbohydrates are required but those with a higher glycaemic index are now appropriate. Bananas, honey sandwiches are good snacks in advance of a post match meal. The Club provides bananas and players should take these or provide alternatives for themselves.

With regard to fluids, players need to develop good habits, taking on plenty of fluids ahead, during and post match. Any number of sports drinks are designed specifically for use by sports players. Be sure you read the back of the bottle. Some are clearly designed for post match use – beware and be wary of the caffeine based drinks - with stimulation come crashing ‘lows’. Fizzy drinks are not recommended. Doh! Water works well.

Most players want to ‘optimise’ their performance and taking more than a passing interest in nutrition can have remarkable benefits.