Meal Guides
Meals are an important part of preparation and recovery for training and competition. Here are a few meal ideas to get you thinking more about what fuels you.
Breakfast
Thought to be the most important meal of the day, breakfast should predominantly be comprised of complex carbohydrates – the
slow-burning ones – and minimal, simple carbohydrates or sugars.
Oats (not instant oats) tick all the boxes when it comes to a good
breakfast choice. They are a good source of protein, with slow-burning carbohydrates, so they keep you fuller for longer.
Lunch
Because our engines run all day, lunch is an important meal to get right. On after-school training days, a nutritious lunch, comprised of whole grains, protein and minimal sugars, provides your body with energy to keep moving. Don’t forget to pack an extra snack for pre-training too.
Dinner
Dinner should be the smaller meal of the day but still provide you with adequate protein, carbohydrates, vitamins and minerals to replenish the stores used throughout the day. Try to eat dinner two-to-three hours
before bedtime, to allow your body time to digest it.
Side-line snacks
Smart snacking and hydration will assist to keep glycogen and energy levels up for better performance during training and playing. Snacking should never replace a proper meal.
When selecting a muesli bar you want to look for varieties that have low levels of saturated fat, limited carbohydrates from sugar, and high protein content.
