Nutrition - Eat The Rainbow!

Recovery from exercise will be enhanced if we eat healthy, nutrient rich food and drink immediately after exercise.

A ‘food first’ approach is recommended

You can get everything that you need to recover after exercise from food, for a fraction of the price than supplements. Eat a healthy balanced meal full of colour.

Consuming a carbohydrate and protein rich snack and plenty of fluids as soon as possible after a hard training session or game will help your body recover faster.

Example: Peanut butter sandwich or a banana and a glass of milk

Pre Match Meals

The pre match meal is simply your last chance to top up before a game or performance, it is not a magic bullet that will undo days of bad eating. Your pre match nutrition should start by eating a well balanced and regular meal in the days leading up to the game, competition, or event.

Key Tip 1 Always choose foods that are familiar to you and you know you will tolerate - never experiment on the days leading up to competition.

Key Tip 2 Find a routine that works for you so that you are confident your nutrition is well controlled on game day.

Key Tip 3 Keep it low in fat leading up to game day! Added butter, cream and fatty meats can slow digestion and leave you feeling bloated and slow come game day.

Breakfast

A glass of water first thing in the morning is a great way to start the day. Breakfast is then vital to start fueling your body for the day ahead. A good combination of carbohydrates and protein is recommended to give your body what it needs for the start of the day. For example, Oats, Yoghurt & Fruit or Scrambled Egg on Toast.

Lunch

Once again a combination of carbohydrates and protein is key but also look to add good fats such as avocado or nuts, plus fruit and, or vegetables. Don’t forget the fluid - water is king!

Dinner

At the end of the day it’s important to fuel the body for recovery and for tomorrow’s activities You have probably got the message by now, Carbohydrates, proteins and fats, plus your vegetables and, or fruit. Once again, don’t forget the fluid

Snacks

Snacks can provide a quick fuel burst between meals. They can also be an excellent way to fuel your body 30-60 minutes before training sessions.

Sample Meal: Early Morning Game

Time Options

7:30am Bowl of cereal, 2 slices of toast with jam & a large glass of water

8:30am Pre-Game Snack: Muesli bar or 1 banana & glass of water

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of flavoured milk & 1 banana or Large glass of flavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

Sample Meal: Mid Morning Game

Time Options

7:30-8:30am Baked beans on toast & a glass of water

10:00am ½ tin of creamed rice or 1 banana or small bottle of primo

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of flavoured milk & 1 banana or Large glass of flavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

Sample Meal: Late Morning Game

Time Options

8:00am Baked beans on toast & a glass of water or Porridge & fruit

10:00am 1 small yoghurt & 1 banana or 1 muesli bar & 1 piece of fruit

Half-Time Sip on water or sports drink - piece of fruit if available

Recovery Small glass of flavoured milk & 1 banana or Large glass of flavoured milk or a lean meat sandwich or muesli bar & yoghurt

Have your next meal within 90 minutes

Hydration

It’s important we drink plenty of fluids throughout the day, especially if we are physically active The quantity and colour of urine we produce will tell us our level of hydration. See chart below.

Why? When? How Much? What to drink?

Performance - Sport - Class

Concentration

Fatigue

Immune System

AM to PM Sip rather than Chug Exercise - Before - During - After

Depends - Individual - Climate

8 Glasses Good Habits

Water

Sports Drinks

- Electrolyte

- Sodium (salt)

- Isotonic

- Retain fluid

Chocolate Milk

- Protein

What was the colour when you last went to the toilet? Number ………

What does that tell you? I’m good / Need water / How am I still going!

During a sports game or time spent being active we will experience weight loss through losing fluids, mainly sweat. It’s important we replace this for recovery and to keep functioning at our best.

Take water to school with you in a drinks bottle, 750ml - 1ltr. Aim to refill this at least once during the day while at school.

Water is always the easiest and best option to stay hydrated during the day.

After a hard training session or game/event where lots of fluid has been lost (sweat), look to drink an isotonic sports drink as soon as possible

Milk contains protein, amino acids (building blocks for recovery - muscles) and good fats. Chocolate milk - drink of champions!