Daily Eating Plan

nutrition-factsGet used to planning what you’re going to eat each day. Planning helps to stop eating whatever, whenever. Check the labels for the amount of fat, carbs, and protein they contain.This is an example of an eating plan for a player who has a light run in the morning followed by training or game in the afternoon.

Time

Type of meal Type of foods

Pre-run snack for energy Glass of water for hydration and a glass of fruit juice for energy

7:00am

Run

8:00am

Breakfast high in carbohydrates to replenish and build up energy stores Cereal & milk, or toast with jam/honey etc, fruit or fruit juice, water

10:00am

Snack to maintain energy stores Scone or muffin or muesli bar, fruit, yoghurt, water

12:00pm

Pre training meal 4 hours prior to help build energy stores Filled rolls or sandwiches, fruit, muesli bar, fruit juice, water

2:30pm

Snack 2 hours prior to training to maintain energy stores Scone or muffin or muesli bar, fruit, yoghurt, water

Pre training to ensure well hydrated Water

4:00pm

Training/game

During training for hydration (and energy) Water (but for high intensity training or long cardio use a sports drink)

After training to replenish energy stores Sports drink, muesli bar, water, fruit. Protein (drink) for muscle growth.

7:00pm

Dinner to build up energy stores Rice/pasta, vegetables, lean meat, water

Evening Snack (if required) Fruit or low fat ice cream or low fat biscuits

Leave a Reply