Food

Pre-Game:

Breakfast!

  • 2&1/2 cups of breakfast cereal, Milk and a Banana
  • A Sandwich with Honey
  • 2 slices of bread

Focus on slow digesting carbohydrates (EG carbs that are low GI) approximately 2-3 hours before k/o

+ Protein Shake with breakfast

60 minutes prior to exercise:

  • Muesli Bar plus Banana
  • Vegemite sandwich plus juice and fruit

*Remember to eat throughout the game day: small constant meals


Drink

Pre-Game:

Staying Hydrated is very important throughout the exercise as you loose so much water when you sweat.

Breakfast!

  • It is recommended to drink a half a litre of water with breakfast, to get hydrated

Throughout the day

  • Water (little amount but often)
  • Drink water throughout training AND games as well
  • An Electrolyte sports drink can be consumed as well to fuel the body with extra carbohydrates for energy for example:
    • Powerade
    • Gatorade
    • Lucozade

Post Game

High GI CHO of 1.5 g/kg body weight are best consumed within a 30 min period straight after exercise to replenish CHO stores, followed by a adequate meal consisting of Low GI CHO around 2 hours after exercise.

ALWAYS BE HYDRATED AND FUELED UP TO PLAY!!

SEE EXAMPLES BELOW

Always keep drinking water!

+ Protein shake should be added after if used

 

Glycemic Index

Low GI (<70)

High GI (>70)

Breads

  • Mixed Grain
  • Sourdough
  • Pumpernickel
Breads

  • White
  • Dark Rye
Legumes

  • Baked Beans
  • Soybeans
  • Lentils
Sport drinks
Soft drinks
Lollies
Chocolates
Cereals

  • Porridge, oats
  • All Bran
  • Muesli
Other Cereals
Fruits

  • Apple
  • Banana
  • Peach
  • Orange
Fruits

  • Watermelon
Rice

  • Long Grain
  • Brown
Rice

  • Short and Medium Grain
  • White
  • Brown
Pasta  
Wheat  

Game day example – 5pm Kick Off

Time

Activity

10 – 11 am

•Breakfast

•Start hydration – sports drink should be consumed first for sodium

12 – 1 pm

•Light snack

•Continue to hydrate

2-3 pm

•Pre-match meal consisting of Low GI CHO and protein (200-300 g CHO / 100 g protein)

•Continue to hydrate

3:30 – 5 pm

•Continue to hydrate and consume CHO snacks/gels (high GI)

5 – 7pm

•GAME

•Hydrate whenever possible during game and take CHO gels at half time.

7pm

•Finish game

•Rehydration starts – 1.25 x Body weight lost must be consumed within 2 hours (mix of sports drinks and H20). Example – lose 2 kg consume 2.5 L.

•Consume high GI CHO (approximately 100 g within 30 min post-exercise preferably with a protein substance…i.e. protein bar)

7:30 – 9pm

•Consume dinner (CHO and protein based meal) – good example is pasta, rice, pizza dishes.