Timing Nutrition around Training and Matches

Correct timing of recovery meals and snacks:

Post-exercise 1) Ensures you refuel and rehydrate to get ready for next training/ game

REPLENISH 2) Promotes muscle repair and rebuild after training

3) Supports the immune system and reduces the chances of becoming ‘run-down’
during periods of intense training and games.

If late KO or training
Remember travel time can A hot shower pre-bed can
delay recovery – ensure you help athletes fall asleep
have packed a kitbag snack! quicker post training

Recovery Snack Recovery meal Sleep/

Within 30-60 mins 2-4 hrs after relax
Dressing room or Journey Most important meal for Did you know?
home snack recovery! Post-exercise recovery should
Essential to Kickstart recovery continue for the remainder of the
Pack in your kit bag! day Aim for 8-hours of sleep
This snack should include: Benefits of sufficient sleep:
If recovering from early - Helps muscle recovery
ReFUEL + MAINTENANCE training/ kick-off, ensure you - Reduces injury risk
Aim for 60g Carbs approx. TRAINING DAY continue to eat regular - Decreases likelihood of
20-25g Protein meals and snacks for rest illness
of day. - Increased energy and
concentration next day

Tip: Screen-time (Mobile/ laptop) pre-bed can increase

MATCH DAY the length of time it takes you to fall asleep. Try to limit
all electronic device use 60 mins before bed.
 Recovery Snack Options
HIGH PROTEIN FOODS CARBs PROTEIN
125g Low-Fat Greek Yoghurt 8g 7g TARGET
150g of High Protein Fruit Yoghurt 12g 15g ReFUEL: 60g Carbs (Or 1g Carb per kg of your body
e.g. Skyr, Aria, Proyo weight)
100g Quark 3.5g 12g Maintenance: 20-25g Protein
50g Cottage Cheese 1.5g 8g
600ml of Low-Fat Milk 30g 20g SNACK EXAMPLES CARBs PROTEIN
1 x Cheese String 0.5g 4.5g Sandwich with Meat/Fish/Chicken filling 50g 21g
1 tablespoon of Nut Butter 4g 8g + Apple
Small tin of tuna (100g) 0g 20g
3-4 Slices of Ham/Chicken/Turkey 0g 12g 150g Protein Yoghurt + 30g Nuts with 1 48g 22g
Drinking Yoghurt (400ml) 40g 12g Medium Banana
Granary Bread (2 slices) 35g 9g
Nuts (Peanuts, Cashew) (30g) 6g 6g 500ml Low-Fat Flavoured Milk 55g 25g
(Chocolate/Strawberry/Banana)
HIGH CARBOHYDRATE FOODS CARBs PROTEIN
Cereal bar (approx.) 20-30g 2-5g
Cereal Bar + 600mls Low-Fat Milk 60g 25g
500ml Low-Fat Flavoured Milk 55g 25g
2 Fig Rolls 25g 1.5g
Beans on 2 slices of Granary Toast 66g 19g
2 x Pancakes 36g 5g
Snack a-jacks / Popcorn 18g 1.5/3g 2 Pancakes + 150g High Protein Yoghurt + 63g 20g
30g (Handful) Dried Fruit 20g 1g an Apple
6 Dried Apricots 25g 3g
Oatcakes (x4) 24g 4g 4 Oat Cakes spread with Peanut butter and 65g 27g
1 Medium Banana 20g 1g Jam with 150g Protein Yoghurt.
Granary Bread (2 slices) 35g 9g Eat with an apple to boost Carbs.
Wholegrain Wrap 30g 5.5g
Apple 15g 0g
Smoothie (Just fruit) 20-30g 2g
Baked Beans (200g – small tin) 31g 10g Don’t forget to REHYDRATE!
2 x teaspoons of Jam 10g 0g Start to rehydrate as soon as exercise ends and for
1 x tablespoon of honey 15g 0g next couple of hours after. Drinking with meals and
snacks will help replenish lost electrolytes.