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  • Food Type and Timing For Training and Games

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    Sam Gill
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    The document provides guidelines for food types and timing for training and matches, recommending portions of protein, carbohydrates, fruits and vegetables, and healthy fats. It details the importance of pre- and post-training meals for fuel and recovery, as well as larger carbohydrate portions on match days. Examples of food options are given for each category.

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    Food type and timing for training and games

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    The document provides guidelines for food types and timing for training and matches, recommending portions of protein, carbohydrates, fruits and vegetables, and healthy fats. It details the importance of pre- and post-training meals for fuel and recovery, as well as larger carbohydrate portions on match days. Examples of food options are given for each category.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    21 views1 page

    Food Type and Timing For Training and Games

    Uploaded by

    Sam Gill
    The document provides guidelines for food types and timing for training and matches, recommending portions of protein, carbohydrates, fruits and vegetables, and healthy fats. It details the importance of pre- and post-training meals for fuel and recovery, as well as larger carbohydrate portions on match days. Examples of food options are given for each category.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Food Type and Timing for Training and Matches

    Maintenance Fuel - Protect – Protect –


    - Protein Carbohydrate Fruit + Veg Healthy Fats

    1 portion – 1 1 portion – 1 (fruit) 1 portion – 1


    1 portion – a palm
    cupped handful or 2 (veg) handfuls thumb

    PERFORMANCE PLATES TRAINING PERFORMANCE PLATES MATCH DAY

    The 2 most important meals for training Match day meals are essential to provide
    are your pre and post-training meals. you with the fuel you need for 90 minutes
    Your pre-training meal serves to provide of high-intensity work and to help
    you enough fuel to meet the demands of accelerate your recovery. Larger quantities
    the session, while your post-training meal of carbohydrates (FUEL) are needed to
    helps your muscles to adapt and load up the muscles and liver for
    replenish your depleted fuel stores. performance.

    1 portion FUEL 2 portions of FUEL


    1 portion MAINTENANCE 1 portion MAINTENANCE
    1 portion PROTECT 1 portion PROTECT
    1 glass FLUIDS (minimum) 1 glass FLUIDS (minimum)

    FUEL PROTECT FUEL PROTECT

    M AINTENA
    FUEL NCE
    M AINTENANCE

    Maintenance - Protect – Healthy


    Fuel - Carbohydrate Protect – Fruit + Veg
    Protein Fats

    Chicken Greek Oats Quinoa Broccoli Blueberry Extra virgin olive oil
    Turkey Yoghurt Muesli Lentils Spinach Blackberry Rapeseed oil
    Beef (low-fat) Rice Sweet Beetroot Raspberry Seeds (chia, flax,
    Eggs Beans (wholegrai Potato Onion Apples sunflower)
    Salmon (kidney, n, basmati, Barley Rocket Pears Nuts (walnut, almond,
    Tuna black, wild) Rye Green Kiwi macadamia, pistachio)
    Prawns pinto) Whole- Whole- Beans Melon Avocado
    Tofu Lentils wheat grain Tomatoes Cherries Oily Fish
    Quinoa Chickpeas pasta Bread

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