Hydration & Nutrition

EAT WELL, DRINK WELL, PLAY WELL

Tips for better drinking during football are:

Hydration

PRE-GAME
• The hydration process should start at least 4 hours before the game. You should aim to consume 1-2 glasses (500mls) of fluid every hour before the game.
• Immediately before training or games you should consume 1-2 glasses (500mls) of fluids.

DURING TRAINING/GAMES
• Drink well during half time breaks, approximately 1-2 glasses (500mls) at half time.
• In hot weather, drink more and take drinks during stoppages in play.

POST-GAME
• Players should aim to drink approximately 1.2-1.5 litres of fluid in the 4-6 hours following competition.

Water vs Sports Drinks- What’s best?
• Sports drinks all contain 6-8% carbohydrate and 12-18mmol/L of sodium which are essential in refuelling the body.
• Water is still a suitable option during exercise, however it does not stimulate fluid intake to the same extent as sports drinks.
• Cordial, soft drinks and juice are generally a less suitable choice.

Nutrition

Tips for better eating during football are;

Suggested Food Choices

3-4 hours before a game

crumpets with jam or honey + flavoured milk
baked potato + cottage cheese filling + glass of milk
baked beans on toast
breakfast cereal with milk
bread roll with cheese/meat filling + banana
fruit salad with fruit-flavoured yoghurt
pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)[/col_12_last]

1-2 hours before a game

liquid meal supplement
milk shake or fruit smoothie
sports bars (check labels for carbohydrate and protein content)
breakfast cereal with milk
cereal bars
fruit-flavoured yoghurt fruit

Less than 1 hour before a game

sports drink
carbohydrate gel
cordial
sports bars
jelly lollies

POST-GAME
A post-match meal of sandwiches (with meat/cheese filling), soup, fruit, and carbohydrate-containing drinks (e.g. low-fat flavoured milk, fruit juice, or sports drinks) after the game at the club or in the car on the way back from ‘away’ matches can get recovery off to a good start.

This information has been provided from the Australian Institute of Sport. For further information please refer to the AIS website www.ausport.gov.au/ais/nutrition