Food for football
Getting your timing right
Before matches and training sessions:
It is important that you don't eat too soon before you exercise. Food is only useful to exercising muscles once it has been broken down and absorbed into your system.
The length of time that it takes to digest foods depends on the type of food eaten and the quantities. Foods that are higher in protein, fat and fibre take a little longer to digest, and large quantities take longer to digest than small amounts.
Everyone is different so it's important that you work out a plan of eating and drinking that suits you. But most people can manage a larger meal 2 hours before exercise and then maybe something small to eat, or drinks, in the hour leading up to exercise.
If you keep your food choices low in fat and fibre you will reduce the risk of getting a stitch or cramp.
It is important that you don't eat too soon before you exercise. Food is only useful to exercising muscles once it has been broken down and absorbed into your system.
The length of time it takes to digest foods depends on the type of food eaten and the quantities. Foods that are higher in protein, fat and fibre take a little longer to digest, and large quantities take longer to digest than small amounts.
Before exercise
2-3 Hours before exercise
1-2 Hours before exercise
Sip on water, dilute squash or sports drinks Jelly sweets or fruit flavour ice-lollies.
During exercise
If you're playing or training for more than an hour, your muscles will probably need a carbohydrate boost during exercise. The easiest way to do this is probably at half-time in a match or by bringing suitable carbohydrate drinks for training.
Recovery
This is one of the most important parts of your eating and drinking plan. If you get this right then you will refuel the muscles and they will be ready to train or play again in a short time. If you leave a long gap (over 30mins) then you are less likely to be able to perform as well as you did in your first match. This is particularly important in a tournament.
After training and matches
Getting your timing right
Before matches and training sessions:
It is important that you don't eat too soon before you exercise. Food is only useful to exercising muscles once it has been broken down and absorbed into your system.
The length of time that it takes to digest foods depends on the type of food eaten and the quantities. Foods that are higher in protein, fat and fibre take a little longer to digest, and large quantities take longer to digest than small amounts.
Everyone is different so it's important that you work out a plan of eating and drinking that suits you. But most people can manage a larger meal 2 hours before exercise and then maybe something small to eat, or drinks, in the hour leading up to exercise.
If you keep your food choices low in fat and fibre you will reduce the risk of getting a stitch or cramp.
It is important that you don't eat too soon before you exercise. Food is only useful to exercising muscles once it has been broken down and absorbed into your system.
The length of time it takes to digest foods depends on the type of food eaten and the quantities. Foods that are higher in protein, fat and fibre take a little longer to digest, and large quantities take longer to digest than small amounts.
Before exercise
2-3 Hours before exercise
- A pasta, potato or rice-based meal or salad with a tomato based sauce, meat/chicken/fish and vegetables. OR
- Soup and sandwich (bread or rolls with meat/ chicken/ cheese filling) with salad. OR
- Baked beans on toast (no need for spread or butter on bread). OR
- Baked potato with grated low-fat cheese. AND
- 500mls of water or dilute sugar-free squash
1-2 Hours before exercise
- Fruit smoothies
- Fruit (tinned in natural juice or fresh)
- Milk or milkshakes
- Breakfast cereal and milk
Sip on water, dilute squash or sports drinks Jelly sweets or fruit flavour ice-lollies.
During exercise
If you're playing or training for more than an hour, your muscles will probably need a carbohydrate boost during exercise. The easiest way to do this is probably at half-time in a match or by bringing suitable carbohydrate drinks for training.
Recovery
This is one of the most important parts of your eating and drinking plan. If you get this right then you will refuel the muscles and they will be ready to train or play again in a short time. If you leave a long gap (over 30mins) then you are less likely to be able to perform as well as you did in your first match. This is particularly important in a tournament.
After training and matches
- Milk
- Sports drinks or water
- Fruit
- Cereal and Milk
- Toast and Banana
- Sandwiches or filled rolls
Remember
It's not only the snack or meal directly before you exercise that's important, your overall diet counts too. The meal before exercise is really just fine-tuning the fuel and fluid reserves you've built up and means that you feel full and won't become hungry during training or matches.
