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Hydration & Nutrition

EAT WELL, DRINK WELL, PLAY WELL

“Diet significantly influences athletic performance. An adequate diet, in terms of quantity and quality, before, during and after training and competition will maximise performance”

(IOC Consensus Conference on Sports Nutrition Lausanne 1991)

Hydration

Tips for better drinking during football are:

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.

Simple Rule: IF YOU ARE THIRSTY, DRINK

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 during competition.
• 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






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