Jc soccer teams Being serious about competing and winning, involves looking after your diet. If you want plenty of energy during training and to feel strong until the end of matches, then one of the important things to do is: eat the right foods the day before the match. Fuel Tank Like a car, which needs fuel (petrol, diesel or gas) and has a fuel tank, which needs to be filled, our body is the same. When a car runs out of fuel it stops. When our muscles run out of fuel they feel very heavy, rather like lead weights and we feel it is very difficult to run. Carbs are Our Fuel Our main fuel is Carbohydrate. This is stored inside our muscles. You can fill a car fuel tank in a couple of minutes. To fill our muscle fuel tank, takes about 24 hours. This is because we first have to eat the food which contains carbohydrate, then it has to be broken down (or digested) in the stomach. Next, it has to absorbed into the blood (through the small intestines), then it is transported to the muscles in the blood. Once there it fills the muscle fuel tanks. We can only do this slowly, which is why it can take 24 hours to fill the body’s tank. Regular Eating If you want to start a match or comp with a full carbohydrate fuel tank, then regular eating of carbohydrate foods every 2 or 3 hours the day before is the way to do it. Snacks and Packed Lunch Ideas Sandwiches or bread rolls with fillings: Tuna, lean beef, lean ham, chicken, eggs, marmite, vegemite, cottage cheese, banana and jam sandwich. Dressings: chutney, sweet pickle, piccalilli, beetroot, salsa sauce, fat free thousand island, ketchup, brown sauce. Any salad or raw vegetables in a little tub. Beans or spaghetti on toast. Pizza slices. Crumpets and jam. Potato cakes and vegemite. Pasta or rice salad in a little tub. Fruit or chopped fresh fruit in a tub. Fruit in syrup. Raisins. Sultanas. Dried fruit mix. Malt loaf. Currant bread. Currant buns. Scones. Banana loaf. Bagels. Jaffa cakes. Fig biscuits, Garibaldi biscuits. Muesli bars. Yoghurt. Rice pudding pot. Jellypot. Custard pot. Drinks: Fruit juice, milk or flavoured milk, cordial, water. Hot meal Suggestions Soup, lean chicken or beef casseroles or stew, all with bread. Spaghetti bolognese. Chicken in barbeque sauce. Chicken curry. Tuna pasta casserole. Fish fingers, mash peas and beans. Fish and potato pie. Shepherd’s pie. Gammon steaks. Fish in sauce. Sweet and sour chicken. Chicken and vegetable risotto. Pork steaks in honey and chilli sauce. Chicken in black bean sauce. Deserts: Banana and custard. Fruit crumble, fruit pancakes, sponge puddings. Yoghurt. Ice cream, sorbet, rice pudding, custard, jelly. Pre-Event Meal This meal should be easily digested foods, which you know do not lie heavy on your stomach and help to keep the blood levels of carbohydrate high. E.g. Soup, bread, potatoes, low fat pasta meals (not creamy or cheesy), baked beans, spaghetti on toast, vegetables, salad, lean meat, skinless chicken, grilled fish, fruit and yoghurt, rice pudding, breakfast cereals, toast & jam. Eating the meal 3 hours before performing seems most acceptable. Bodyfat If you want to reduce your bodyfat then you must still eat a high carbohydrate diet to provide the energy for exercise but reduce your intake of foods which contain fat and oil. These include cheese, pastry, sausage, burgers, peanuts, crisps, butter, margarine, certain chocolate and certain biscuits. Breakfast: Fruit juice. Toast, tea cake, crumpets or muffins and jam. Drink. Snack: Banana. Drink. Lunch: Soup and Sandwich, yoghurt, apple. Drink. Evening Meal: Rice or potatoes or pasta, chicken in sauce, 2 vegetables. Drink. Supper: Bowl of Cereal with chopped bananas and apricots or dried fruit mix. Nutrient Amount to Eat Foods Carbohydrates High bread, rice, boiled, baked or mashed potatoes, pasta, noodles, breakfast cereals, oven chips, baked beans, deep pan pizza, cous cous, noodles. potato cakes, crumpets, iced fingers, Protein Normal lean meat, chicken, turkey, gammon, fish, beans, eggs, milk, nuts Fat Normal to Low fried foods, mayonnaise, cheese, sausages, burgers, pastry, crisps, butter, margarine. Vitamins and minerals High fruit, vegetables, salads Water High water, fruit juice, cordials, low fat flavoured milk, fruit, vegetables.
Posted on: Fri, 13 Sep 2013 02:03:19 +0000
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