Football coach
To win the flag you have to be able to bounce back after one hard game and be at full-strength for the next. The draw no longer guarantees seven days for recovery, and I expect the team to train during the week.
Good recovery is one of the most important factors in a successful team so I want my players to eat to recover. Matches are a real endurance event for many players. We've done measurements on some of our running players - and they can clock up 20-25 km per match - much of it at high intensity.
I need to know that my players have prepared properly before each match, making sure that their muscles have got enough fuel to keep them running until the final siren. Games can be won or lost in the last minutes.
Examples of high carbohydrate, low-fat pre-event meals
- Breakfast cereal + low-fat milk + fresh/canned fruit.
- Muffins or crumpets + jam/honey.
- Pancakes + syrup.
- Toast + baked beans (note this is a high-fibre choice) or tinned spaghetti.
- Creamed rice (made with low-fat milk).
- Rolls or sandwiches with banana filling.
- Fruit salad + low-fat fruit yogurt.
- Pasta with tomato or low-fat sauce.
- Baked potatoes with low-fat filling.
- Sports bars or cereal bars & sports drink.
- Fruit smoothie (low-fat milk + fruit + low-fat yogurt/icecream).
- Liquid meal supplement.
Eat a high carobydrate pre-event meal
The pre-event meal provides a final opportunity to top-up fuel and fluid levels. This may be important if you're still in recovery mode from your last event or workout. Most importantly, your last meal should keep you feeling comfortable throughout the competition. It can often be difficult to eat anything if pre-event nerves leave you with butterflies in the stomach.
A high-carbohydrate, low-fat meal or snack is the perfect choice for a pre-event meal. Depending on the time of day, you might like to adapt one of the meals that is part of your everyday winning diet. It is best to eat bigger meals three to four hours before you compete, although a light snack can usually be eaten one to two hours before your warm-up. Liquid meal supplements are better tolerated than a solid meal, particularly if you are feeling nervous.
Each athlete has their own routine, based on their individual needs and likes, and fine tuned through experience. Experiment in training to find a plan that works for you.