Pre-Match Meal: You should eat your pre-exercise meal between 2-4 hours before start time, to allow you to fuel appropriately. Your meal should be carbohydrate based to provide you with extra energy, include lean protein for muscle strength and contain little or no fat so that it is easily digested. You should include a drink too!
Examples include: pasta with tomato sauce, baked potato with beans, sandwiches with chicken/tuna/ham, porridge with fruit, toast with jam.
Pre Warm-up: In the hour before start time, you should eat easily digestible carbohydrate snacks to help maximise your energy stores. You may choose to drink a sports drink as an alternative. It is vital that you are taking on fluids at this time, so have your water bottle handy.
Examples Include: ripe bananas, oranges, jaffa cakes, jelly beans, sports drink.
During Match or Training: Take on fluids as often as possible during exercise to replace those lost. Do not wait until you are thirsty as you may well be dehydrated by this time.
Post Match or Training: After you have played a match or have been training your energy stores will be very low.It is vital that you begin re-fuelling immediately. The body can refuel most quickly in the first 30 minutes after you have finished exercise. Players should pack recovery snacks with their kit to allow refuelling to begin.
Examples Include: sandwiches with protein, fruit, yoghurt, yoghurt drink, cereal bars, sports drink.
It is important to follow up with a proper meal within 2 hours of exercise