Union Mills Football Club: Food and drink to keep the young Player going

Food and drink to keep the young Player going
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dpgdck99 on 02 August, 2010 12:30:00
 
Some thoughts on the Dietary Requirements of footballers in training :
Foods that Fuel:
Snacks:
Bananas; Jaffas; Rice Cakes, Raisins; Wine Gums; Milk Shakes; Sports
Drinks
Meals: Bagels; Cereals; Spaghetti;Rice;Potatoes;Vegetables
Factors Influencing the Rate of Recovery of Glycogen Stores:
Amount of carbohydrate consumed
Timing of carbohydrate intake
Type of carbohydrate consumed
Presence of muscle damage
The footballers diet should consist of 70% Carbohydrates; 15% Protein & 15 %
Fat with enough fluids to keep the colour of the players urine clear.
Recommendations for Fluid Intake
150ml (cupful) every 15min when training
Isotonic drinks (Isostar, Lucozade etc.) 6% carbohydrate as they replace water
faster
On match days Extra fluid (breakfast, lunch and 15min prior to match) eg. Fruit
juice
Fluids taken at half time (water/CHO/salts)
Fluid replacement after exercise for recovery
Practice during training for training & playing
It is recommended that each player has MORE liquid than is needed rather than
less
An Example of some meals for a youth player
Weetabix, 1 x banana, skimmed milk
2 x brown toast with marmalade
250 ml orange juice
coffee/tea skimmed milk
raisins
500 ml carbohydrate drink e.g. sports drink
ham/salad sandwich (4 x slices of brown bread)
low fat fruit yoghurt and apple
2 x muffins
500 ml carbohydrate drink e.g. sports drink
2 scones with jam
banana
pasta with lean chicken and vegetable sauce
2 x slices of garlic bread
mixed fresh fruit salad with 125 ml ice cream
jam sandwich
tea/coffee skimmed milk
The above is merely as note for discussion and possibly reference any
playersbefore entering to into a dietary regime should not do so without taking
advice from their doctor