Eating well to play better

by B. Samarasinghe

Playing games involving physical strength and skill can be exhausting. How well you are doing towards the end of the match can depend upon how well you have been eating during the days before and on match day itself.

Tiredness can be avoided by eating the right food. Players should eat food containing carbohydrate which provides the body with energy. This advisory article for parents and young players explains why carbohydrate is important for players at all level and gives you some idea about which food will boost your energy.

Energy - How much do you really need?

You need energy for all activities - swimming, cycling, running, even walking, energy comes from your muscles.

The exact amount of energy needed for a particular activity will vary according to your age, body weight and how hard you exercise.

Why do you need Carbohydrate?

When you eat any food containing carbohydrate, some of the carbohydrate is converted by your body into glycogen, a fuel for the body, which is stored in muscles.

When you exercise and need a lot of energy quickly, the glycogen acts as fuel for your muscles, but when all this fuel has been used up, tiredness sets in and you may feel some of the following symptoms:

Tired, heavy legs, which makes it...

Hard to sprint for the ball...

Difficult to jump high to catch or strike a lobbed ball as in tennis or volleyball at the net.

A high carbohydrate diet combined with exercise will help you develop strong muscles far better than a high protein diet.

What to eat in the days before a match

For a few days before a match, try to make sure that you eat cereal/ or toast before breakfast. For your main meal of the day eat plenty of rice with vegetables, pasta or potatoes together with some chicken, fish, lean meat or low fat cheese.

It is also important to drink more. Try to drink at least two or three litres of fluid a day.

Match day - What to eat before....

On match day, eat your last meal three to four hours before the game. Some examples of meals are shown:

An hour or two before a match, you need to boost your glycogen store to ensure that you have enough energy for a full match. Energy giving snacks, can be easily carried in your sports bag, are listed in the "Snacks High In Carbohydrate".

At the same time, it is very important to drink water, or other fluid, as too little will effect your performance.

During....

At break intervals, you need to refuel your body. Again, snacks high in carbohydrate will provide you with valuable energy, and don't forget to have a drink.

After....

Straight after the match you need to start refuelling your glycogen (energy) stores by eating carbohydrate. Also, drink plenty of fluids to help recovery - don't wait until you feel thirsty!

Drink plenty - water, fruit juice, fruit squash, sports drink.

Light meals, snacks

Toast with jam and a little butter or margarine

Sandwich (honey, banana, jam or marmite)

Carrot cake, gingerbread, fruit cake

Breakfast cereal with raisins and semi-skimmed milk

Fruit yoghurt or favoured milk drink

Oatmeal raisins, dates biscuits

Pancakes and golden syrup with fresh fruit

Dried fruits

Banana, water melon, grapes

Water, fruit squash, fruit juice or sports drink

Chocolate or muesli bar

SUGGESTED MEALS

Breakfast

Fruit juice

Fresh, stewed or tinned fruit and low fat yoghurt

Muesli or breakfast cereal (with semi-skimmed milk)

Bread rolls or toast with a little butter or margarine, jam, marmalade or honey

Small amount of low fat cheese/ or lean ham

Main meals

Thick vegetable soup with bread roll

Deep pan pizza (thick crust)

Baked potato with cottage cheese, tuna, baked beans

Sandwiches made with thick bread, thin spread butter to margarine and filled with low fat cheese, lean meat, chicken, salad, honey or banana

Rice with low fat meat sauce pasta made with tuna, lean ham or chicken

Pasta with tomato or meat sauce

Eat salad or uncooked vegetables

Rice pudding, creme caramel or fruit salad

Cake, cereal bar, chocolate, favoured semi-skimmed milk

Snacks high in carbohydrate

Bananas

Raisins, dates

Other dried fruits

Confectionery

Sweetened yoghurt

Muesli bars

Fruit juice

Sports drinks

GOOD LUCK!

The writer is a Member of the Chartered Society of Physiotherapy, London.