DIETARY INFOMATION

Pre-Game Health/Fitness Schedule
1) Pre-Game Meal (Dinner between 6pm and 7pm - No Later): Light Carbs (pasta, rice, veggies) + protein (fish or small piece of meat - turkey/chicken) + fruit for dessert.
2) Pre-Game Meal (Breakfast) 3/4 Hours before: Carbs (oats/cereal) + fruit juice + a bit of protein (milk/non-fat yogurt)
3) 1 Hr Before: Water + Fruit
4) Banana 30 min before warm up
5) Warm Up: Dynamic Stretch
6) Mid-Game Carbs: heavily diluted Gatorade/Luctoseaid) 2/3 water + 1/3 Gat or Luct.
7) Warm Down: (Light) Static Stretch - 7 types
8) Post Game Meal: Meat/Fish and Rice/Pasta/Veggies
9) Ice Shower or Ice Injuries

Mid-week game advice
Monday
Early Dinner: Pasta or potato or rice and steamed veggies + Go to bed early plenty of sleep
Tuesday
Breakfast: Eggs + Cereal + Toast or Muffin + Juice
Snack on: Nuts, fruit
Lunch: Sandwich + veggie + fruit
Snack: Yogurt + banana or protein drink
Pre-workout: sips of water and luctoseaid or banana
Post-workout: Straight home + (no alcohol) + (no pub) + Luctoseaid
Dinner: Small portion of fish or chicken + rice + veggies - Digest dinner and off to bed.
Wednesday
Breakfast: Omelette + Cereal + Toast + Juice
Snack on: Fruit and sips of water
Lunch: Potato or rice or pasta + steamed veggies
Snack: sips of water + chocolate bar
Pre-game: Banana + sips of water Post-game -Luctoseaid + water
Dinner: Fish or chicken or lean hamburger

Late Night Tips
Training late into the evening is difficult to combine with eating and can result in overeating, cramps or hunger and fatigue. Do you eat a full meal before or after and what should you eat???? Let’s try to mark Tuesday as a special day to monitor what we eat to deliver an optimum performance for training. Here are some tips to help:

1)EAT A GOOD BREAKFAST!! Bulk up here – even bit more than a pre-game breakfast. Lots of good carbos (oats, cereal, baked beans) and protein (lean bacon, smi-skim milk). Or even try a major fruit smoothie with milk and some protein powder.

2)Snack in between Breakfast Lunch: Try licorice (the healthy organic stuff), nuts, fruit and water/fruit juice.

3)Lunch: Take a late lunch towards 1 – 1.30 pm. Eat a bit more if possible.

4)Snack on nuts, water and fruit juice.

5)Pre-training “Dinner”: Best is a meal supplement packed with carbos and protein (will give you some names) or try a sandwich with turkey, ham, lettuce, tomato and fruit/milk smoothie + banana.

6) 20 min before training: Lucozaid with plenty of water.

7)After Training: Water then yogurt, fruit and nuts. Important not to eat a major meal late as will disrupt your digestive process and you will wake up really tired as your stomach tries to process all that food while your body is trying to shut down to rest and recover from training.

The key to all of this is “graze” – eating small amounts of food throughout the day to stay full and maintain your blood sugar and energy levels very even throughout the day.