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The meal plan below is an example for a typical match day:
Breakfast 7.30am
Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk
250ml fresh fruit juice
Tea/coffee
10.00am
4-5 oatcakes or rye crispbread with low fat soft cheese
Item fruit
Drink
Early lunch 12.00pm
100g chicken breast or 120g fish
70g brown basmati rice or 70g wholewheat pasta
Medium serving of vegetables / salad
Drink water
15 minutes before playing
2 oatcakes + natural peanut butter
100mlisotonic drink with 20g additional maltodextrin
During breaks
Oatcakes
100ml isotonic drink with 20g additional dextrose
Sip water
Immediately post match
25g whey protein powder + 25g maltodextrin in water
45 minutes later
Lean fillet steak or chicken breast or fish + herbs to taste
Main Meal
Boiled new potatoes or basmati rice or sweet potatos
Loads of vegetables
Low fat, no added sugar yoghurt
Drink
Evening snack
2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink
The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine and the match time. You must eat a variety of different meats/fish, complex carbohydrates,fruit and vegetables every day, and drink plenty of water.
