Coaches Corner

Diet Suggestions For Players

Meal Ideas	Desserts	Snacks
Pasta Dishes: Large pasta portion, Small amount seafood/lean meat/tomato sauce	Fruit Salad	2 hours before training/match Cereals with skimmed milk
Pizza: Thin Italian style or thick crust (less cheese) Best choice-seafood/vegetable topping	Low fat ice cream/sorbet	Baked Beans/ speghetti on toast
Jacket Potatoes: Add salads, coleslaws and beans	Low fat yoghurts/ fromage frais	Toast/ crusty bread and jam/ marmalade/ honey
Stir Fries: Plain rice/noodles. Add small amounts of meat or Quorn/fish/prawns. Cooh with very little oil	Rice Pudding	Bagels/ baguettes/ sandwiches filled with cold meats, tuna, salmon, salad, jam and banana etc.
Curries: Eat plain rice(lots) and plain naan. Best choices-Tandorri/lentils/dahils vegetable dishes eg.Saag aloo	Fruit crumbles with low fat custard	Salads/ fish/meat with bread, rice, pasta and potatoe salad
Chinese: Choose plain rice or noodles. Include stir fried vegetables	Tips - Eat regular meals and snacks	Jacket potatoes filled with beans/ cottage cheese and pineapple/ tuna and sweetcorn
Casseroles: Add lots of pulses and vegetables. Serve with rice and/ or crusty bread	- Eat snacks close to exercise - Drink isotonic fluids	Low fat milk/ yoghurt shakes or smoothies
Risotto/Paella: Add lean meat, pulses/seafood. Serve with salad and bread	- Eat a CHO rich meal asap after exercise - Fill up on bread, potatoes, pasta and rice	Squashes/ ribena/ dilute fruit juices/ water

Half Hour Before Training / Matches

Cereal bars eg. Nutrigrain, Rice krispie squares, Fruesli	Crumpets/ muffins/ scones/teacakes with jam/ honey/ marmalade	Yoghurts/ Mullerice/ Fromage Frais
Low fat milk/ yoghurt shakes or smoothies	Bananas/ melon/ soft fruits	Isotonic drinks (1/2 - 1 pint )

Home Made Drinks

Isotonic Drinks 1. Dilute any sugary squash with 5 parts water to 1 part squash. Add a pinch of salt to each half pint. 2. Dilute fruit juice with water (50-50) add a pinch of salt to each half pint.

Orange and Banana Smoothies 2 large ripe bananas chopped, juice of 4 oranges or 400ml orange juice, juice of 1 lime or 2tbsps lime juice, 150ml low fat natural yoghurt. 1. Place the chopped bananas in a liquidiser with a little of the orange and lime juice and blend until smooth. 2. Gradually add the remaining orange and lime juice and yoghurt and continue mixing. 3. Pour into 2 glasses and serve immediately