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MATCHDAY


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Pre Match and Match Day Preparations
by Richard Amos

THURSDAY AND FRIDAYS EATING PLAN (CARBO LOADING)
Carbohydrates should form the bulk of your meals / snacks on these days, to
ensure refuelling of your carbohydrate stores on a daily basis, ready for
the big game.

Typical items of food include:
Bread
Pasta
Rice
Couscous
Potatoes
Vegetables
Fruit
Low fat milk
Yoghurt or Drinking Yoghurt

Add some concentrated carbohydrates to help boost your carbohydrate intake for optimal carbo-loading

Typical items of food include:
Jam
Syrup
Honey
Energy drinks
Cool drinks (avoid caffeine & alcohol as they increase urine production and result in increased dehydration).
Jelly Tots
Jelly Babies
Marshmallows
Fruit juice.

People who do not like the sweetness of these concentrated carbohydrates, or simply struggle to eat enough carbohydrates, can include plain or neutral glucose polymer powder (maxim, isostar, Fastfuel) to their meals and / or drinks which will also help to boost their carbohydrate intake.

The following portions each provide 50g of carbohydrate:
500 ml Maxim / Refuel / FastFuel / Soft drink
800 ml Isostar / Game
750 ml Energade
650 ml Powerade
1 jam or Banana Sandwich / roll
3 medium Potatoes
9 Jelly Babies
3 pieces of Fruit
3 table spoons of Raisins

MATCH DAY NUTRITION AND PREPARATION

Eat a main meal at least three hours prior to PUSH BACK, focusing on
carbohydrate-rich foods with a small amount of protein. This meal should be
light and easy to digest. Avoid very high protein and fat as too much fat
will make you feel uncomfortable and will not provide you with the energy
you need.

Examples of pre-match main meals:

Spaghetti or other noodles with little lean mince and/or vegetable or
tomato-based topping (no cream)
Chicken and rice and Peas / Carrots
Baked potato with Tuna or Chicken or vegetable-based topping
Grilled Chicken breast with mashed Potato / sweet Potato or stir-fry Rice
Extra Bread, fruit and fruit Salads and low fat yoghurt / low fat Desserts can
be included with this meal plus sports drinks.

1 hours before kick off top up your fuel stores with a small snack.

Examples of pre-match top-up snacks:

Sandwiches with low fat Cheese / Ham / Chicken / Boiled egg / Tuna / Jam and Peanut butter.
Muffins or Pancakes or Crumpets with Honey / Syrup or sugar and Cinnamon.
Fresh Fruit and low fat Yoghurt.
Fruit smoothies.
Sports bars or Cereal / Breakfast bars and sports drinks.
If you lack appetite or if you cannot tolerate solid food, a liquid meal
replacement (e.g. Ensure/Nestle Build-Up) is an alternative option.

Immediately before the game begins drink about 400-500ml fluid as this
primes the stomach and assists with fluid emptying.

During the match fluid intake is important to prevent dehydration. Use every
opportunity during the match to drink fluid such as stoppages, injury time
and halftime. Familiarise yourself with your own fluid requirements in
different environmental conditions.

FLUID INTAKE (SUMMARY)
Drink plenty of fluids leading up to the game.

When should I drink on a match day?
You should start drinking early on a match day.

With two hours to go until the match starts, drink up to 600ml of fluid.

Then, with 15 minutes to go before push back, drink around 500ml of fluid.

Once the match has started, it is important to consume liquid when you can.
If possible, aim for 100-150ml every 15 minutes.

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