FOOTBALL FOOD GUIDE Pre match food can have a major effect on performance? A player’s diet should be high in CARBOHYDRATES and low in FATS. The ideal target should be Carbohydrates 60-70%, Fats 20-30% and Protein 10-15%. The key to getting enough is to be absolutely sure you include the staple Carbohydrates at main meal times. These are bread, potatoes, rice, pasta or noodles. So the following is a typical day’s menu to show you that it is not as hard as you might have thought. BREAKFAST 300ml of fresh orange juice 60gm cereal with semi skimmed milk 2 thick slices of toast with jam, marmalade or honey As a change you could try scrambled egg on toast SNACKS 3 from bananas, apples, pears, oranges, melon etc 1 in the morning, 1 in the afternoon, 1 in the evening A few low fat biscuits. A chunk of CORBA’s cake, which is high in carbohydrates, flapjack or chocolate cake It is a good idea to keep some carbohydrate snack bars handy to eat between meals. There are lots of these bars on the shelf at all grocery shops. You could try dried fruits prunes, raisins, apricots or pears etc. LUNCH This should include pasta, noodles, pizza, potatoes, rice and fresh vegetables. For example Chilli Con Carne came with rice followed by dried fresh fruit salad with Greek Yoghurt and honey. As a change have you ever tried a freshly made waffle or pancake, with either tuna salad or syrup toppings. DINNER This should include pasta, noodles, pizza, potatoes, rice, fresh vegetables and fruit. For example if you had rice for lunch try potatoes for dinner or the other way round. Have you ever thought to try a salad? There is a variety to choose from in your local grocery shop. As a change try fish as part of your diet. AVOID French fries (CHIPS), eggs and bacon, fish & chips, crisps and doughnuts. Excess butter/margarine, salami, pepperoni, bologna, sausage, hot dogs, beef burgers, sausage rolls and Cornish pasties. Alcoholic drinks and pop drinks.
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