Pre Game Meal •What you eat and drink leading up to a match, directly affects your performance. •Only eat a meal that can be digested before you play. Different foods have different digestive times (Could be up to 3 hours or more). •Suitable pre-game meal foods: Fish Lean meats Bread Cereals Salad sandwiches Cooked vegetables Potatoes Biscuits Dessert •Although a meal high in Protein can help muscles perform more efficiently, you mustnt eat anything too heavy just prior to your match. •Carbohydrates are converted into energy most easily. Include foods with a low glycemic index (GI) so that there is a slower release of energy. •High GI foods can result in over production of glucose or insulin (or both) a side effect of which is lethargy, sometimes in under an hour. •Fully hydrate before playing. (Clear urine is usually a sign of full hydration). A guide to your meal choices: Excellent Choices Poor Choices Breakfast Cereal or Pancakes Bacon and Eggs Low Fat or Skim Milk White Toast Fruit, Fruit Juice Cream Milk Weak Tea or Coffee Strong Coffee Wholemeal Toast Lunch Lean Meat, Chicken, Cheese Meat Pie and Ships and Salad Sandwich Milkshake Fruit Juice Mars Bar Fruit Salad, Ice Cream, Rice Custard Dinner Pasta (limit oil and cheese) Pizza, Fried Chicken, Steak Low Fat or Skim Milk Roast Potatoes Salad, Vegetables Apple Turnover Apple Crumble, Pancakes Can of Coke
Posted on: Thu, 11 Dec 2014 13:36:32 +0000
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