1. Match Day Nutrition

2. Task What do you do on a match day? Write down: when you would get up
when & what you would eat
what you drink during the day
what you eat after the match

3. Contents Recap on food groups Importance of eating well before a match
Fluids
Eating after a match

4. Food Groups
1. Carbohydrates
2. Fats
3. Protein
Amino Acids

5. Carbohydrates Protein Fat
Gives the body fuel for muscles and promotes good health
Grains, vegetables & fruits.
If you do not consume enough carbs (kcals/energy), then you will not have enough energy to complete the match (or training) and subsequently your performance will suffer, and more importantly you will be more susceptible to injury.
Protein
Important for:
* building and protecting your muscles * boosting the immune system
* replacing red blood cells * growing hair and finger/toe nails.
Found in meat, fish, eggs, lentils, cheese.
Fat
Essential part of healthy diet.
*needed for temperature regulation * protection of vital organs
*distribution of vitamins * formation of component part of cells.
Unsaturated fats (oils) are liquid at room temperature and better than saturated fats.

6. Food Pyramid

7. Match Day Food Breakfast Cereal
You need the fuel to be able to concentrate and perform during the match
Cereal
What’s so good about cereal?
Quick and Easy
Convenient
Carbohydrate rich
Iron & Calcium rich
Beware cereals with large amounts of sugar (some kids cereals can be 45% sugar!!)

8. Pre-match
Always eat a high carbohydrate dinner the night before and drink extra fluids.
Try to avoid eating ‘new’ food the day before a match as it can cause gastric problems.
Best time to eat on the day:-
An afternoon game or training allows you to have either a big breakfast or brunch to allow 4hrs for digestion.
Hypoglycemia = needless fatigue, lightheadedness, blurred vision, indecisiveness
Stomach = absorb gastric juices & abate hunger
Starchy snacks cause sluggishness because they require a lot of digestion while sugary snacks provide a short burst of sugar which dopesn’t last very long

9. Pre-match snacks Snacking before exercise can
Provide you with extra fuel for muscles required for good performance
Prevent hypoglycemia (low blood sugar)
Settle your stomach
Can be eaten on the car on the way to match.
Energy/Cereal bars are a good way to snack.
Some people worry about upset stomach and sluggish performance if they eat before exercise. This is caused by eating the wrong types of food before exercise.
Avoid starchy and sugary snacks.

10. What do you think you should drink during and before a match?

11. Fluids What water does in the body
transports glucose, oxygen and fats to work muscles and carry away metabolic by products such as CO2 and lactic acid
In urine it eliminates metabolic wastes
In sweat it dissipates heat through the skin
During exercise it absorbs heat from your muscles
Helps digest food in saliva and gastric secretions
Through out the body it lubricates joints and cushions organs and tissues.
Don’t wait until you are thirsty before drinking.
Drink little and often
After exercise try to drink fluid containing some form of sodium
You are already dehydrated by the time you become thirsty.
After training/ a match try to drink something containing salt – powerade e.t.c it can help reduce cramp
Even though its difficult try to make sure that you don’t share bottles with too many people and the bottles are cleaned thoroughly

12. Post match
Within one hour of a training session or match your muscles are still active and the energy you’ve used during training or matches will be replaced and stored more quickly in your body.
Try to eat a carbohydrate snack between 1 and 2 hours post exercise.
Make sure the body is properly refuelled afterwards e.g:
X McDonalds Sandwiches
X Chippy Fruit Juice
X Fizzy Juice

13. Task
For next time keep a diary of what you eat and drink in the 2 hours leading up to a match and how you made you feel.

14. Any Questions?