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The day before a Match
Eating Complex Carbohydrates the day before a match will benefit your energy on the day as the glycogen stores
which your muscles take their energy from will be full and this will be slow releasing due to the type of carbohydrate.
Examples: Baked Potato, Pasta, Rice, Bread
Pre Match Breakfast
High Carbohydrate, low in fat, low in Protein.
For
example,
Porridge, Cereal such as granola or shredded wheat, Toast or Fruit
Match Supplements
Hydration
is highly important for performance, if your body is hydrated it's effieciency increases and so it is important to ensure
you drink plenty of water in the morning before your Match and also take at least a litre to the match.
During
the Match it is important to drink at each quarter break even if you don't feel thirsty, by the time you feel thirsty
you are already dehydrated.
Energy drinks that contain carbohydrate can help re fuel your glyocogen stores, they
may also contain eloectrolytes that aid and speed up the hydration process.
Click here for more detailed information on Sports Drinks and how they work or how effective they are.
Post Match Re fuel
Hydration is also important after a match so that your body's recovery is more efficient.
Simple
Carbohydrates help replenish your depleted glycogen stores after a match and so the following foods are a good idea.... maybe
bring them along for teas after the match:
Bread
Rice Tea Biscuits
Potato
Raisins
Jelly Beans
Fruit
The Brian Mac Website states research shows eating these foods with a high glycemic index within 2
hours of competition speeds up recvovery time for your body.
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