Dairy Council Northern Ireland

Milk it for all it's worth

Dairy Council on Instagram

Food for football

Top tips

You need to eat and drink directly after training (try to do this within 30 mins). This will help recovery. If you don’t get a meal after training, then bring a carton of milk and a banana with you or a carton of milkshake, yogurt or smoothie would be good. 

Carbohydrate

Don’t have long gaps during the day without eating or drinking. Small snacks like yogurt, fruit, scones and pancakes are useful to replace carbohydrate which is the main fuel for your muscles when you’re playing football. 

Fruit & veg  

You need to increase the amount of fruit and vegetables you eat to at least 5 portions per day. If you don’t like fruit then you will need to eat more vegetables. Eating these foods will help protect you from getting sick. If you are sick, you won’t be able to train or play properly and may lose your place to some one who is well! 

Fats

Some players are eating too many foods that are too high in fat (e.g. sausages and sausage rolls, chips, crisps, fries etc). These will not be used to fuel you during football and may slow you down or give you cramps as they take a long time to be digested. If you are going to have something then maybe grilled bacon in a bread roll with tomato and lettuce with a little tomato sauce would be a good alternative. 

Fluids

You should try to increase the amount that you drink every day. Aim for 50mls per kg of body weight. Water, diluted squash, diluted fruit juice, milk and sports drinks. If you drink a lot of sweet drinks clean and floss your teeth regularly, and using sugar–free gum may help to protect your teeth from acidic drinks. 

Muscle

If you are trying to gain muscle then you need to remember that skipping meals or missing breakfast will mean that you will not gain the muscle weight that you want. It is very important to eat small meals and snacks on a regular basis.

August 04

Just so skilful... We're looking for volunteers for the NI version https://t.co/lpdEE…

Read Tweet

August 04

Our farmers are habitat managers as well as food producers and in Northern Ireland th…

Read Tweet

July 31

In the dairy sector, bodies such as DAERA, AFBI, and CAFRE all work together with far…

Read Tweet

July 29

RT @osteoporosisNI: Important trace element for bone health! Vitamin K is a great fr…

Read Tweet

July 29

The cows do things at their own pace as they graze at Carrick House Farm. #Sustainabl…

Read Tweet

July 28

Switching to efficient LEDs has reduced energy costs for lighting to a third of what…

Read Tweet

July 25

There’s still time for you and your children to get creative in the kitchen and ent…

Read Tweet

July 23

Capturing and reusing rainwater on dairy farms helps improve their sustainability. #S…

Read Tweet

July 21

RT @wcrfint: #Dairy products, milk, cheese and dietary #calcium, are shown to decreas…

Read Tweet

July 21

A reminder that we’ve recently updated the ‘Nutrition & Health Professionals’ s…

Read Tweet

July 20

With our climate in Northern Ireland, we're really good at growing grass! Grass is a…

Read Tweet

July 17

Let's not forget the pollinators... #SustainableDairyEU https://t.co/i5YeyHRXty…

Read Tweet

From the farm to the fridge, the Dairy Council for Northern Ireland acts on behalf of the dairy industry, promoting the natural goodness and quality of Northern Ireland milk and dairy products.

Our primary function is to communicate factual information to allow individuals to make well informed choices about dairy products that they consume and to inform them of the benefits of including dairy products in a balanced diet. We use a wide range of media, which includes television, radio, press, and social media. Our Advertising is complemented by public relations and promotional activities designed to communicate with specific groups.

Home delivery

Contact your nearest dairy to arrange delivery

Ballyrashane Creamery

T+44 (0)28 7034 3265

This site uses cookies for general analytics but not for advertising purposes. View our privacy policy to find out more. If you continue without changing your settings, we'll assume that you are happy to receive all cookies on our website. However, you can change your cookie settings at any time.