• Diet for players
    13:42 | 11/05/2013

    Eating the wrong thing can affect your performance quite dramatically. Make sure you consume carbohydrate-rich meals two to three days prior to upcoming matches


    food pyramid

    It is recommended to stay away from fried, fatty or spicy foods within 24 hours of kick-off. To empty out the stomach and upper small intestine, your pre-game meal should be at least 3-4 hours before the match. From that point on, stick to liquids. Make sure you are well hydrated and drink plenty of fluids before, after and (when possible) during the game.

    Throughout the rest of the week, you may eat protein (meats) but try to keep it low-fat. The basic idea is to have your body store its calories from complex carbohydrate foods. Players burn approximately 1700 calories per game while the body can only store about 600 per day.

    Here are some examples of low-fat, high-carb foods that you may consider:

    Breakfast & Snacks
    non-sugar coated cereal
    cold or hot cereals (oatmeal)
    soy or low-fat milk
    English muffins
    French toast
    fresh or dried fruit
    low-fat cottage cheese
    graham crackers
    egg whites

    Lunch & Dinner
    fish (seafood)
    chicken (without the skin)
    other lean meats (not fried)
    pasta (marinara sauce)
    variety of breads (multi-grain)
    soups (broths are best with a little onion)
    salads (low-fat to non-fat dressings)
    sodas (can assist with Glycogen recovery after games)
    pizza with vegetable toppings (mushrooms, green peppers)

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