The document provides guidelines for nutrition to support athletic performance including fueling for training and matches, recovery, and injury/illness prevention. It recommends macronutrient breakdown of 60-70% carbohydrates, 15-20% protein, and 15-20% fat and lists good sources for each. It also outlines the importance of hydration, minerals, vitamins and provides sample meal plans for a training and match day.

2.  Unlocking potential to
play at a maximum
level.
 Provide fuel for training
and match play.
 Prevention of illnesses
and injuries.
 Enhancing recovery
after training and
matches.

3. Carbohydrates (60 - 70%)
Protein (15 - 20%)
Fat (15 - 20%)

4.  A source of fuel for training and match
play.
 Carbohydrates stored in the liver and
muscles.
 Two types of carbohydrates
 Simple(sugars) carbohydrates are highly
refined.
 Complex (starch) carbohydrates are
unrefined and preserved in its natural
state.

5. Complex (Starches) Carbohydrate Simple (sugars) Carbohydrate
•Sweets •Rice
•Cakes •Bread
•Jams •Pasta
•Soft drinks •Potatoes
•Cereals
•Fruits

6.  Protein is needed to repair and build
muscle tissues after training and match
play.
Sources of Protein
•Milk
•Cheese
•Meat
•Yoghurt
•Eggs
•Nuts
•Fish

7.  Two types of fat; saturated and
unsaturated.
 Saturated fat can raise the level of
cholesterol in the blood.
 Unsaturated fat helps to lower
cholesterol in the blood and reduces the
risk of heart disease.
 Fat also maintain the brain and visual
systems.

8. Sources of Fat (recommendation= 20g daily )
•Butter
•Margarine
•Oily fish ( mackerel, pilchards, salmon)
•Cheese
•Whole milk
•Nuts

9.  Needed in small quantities but should
not ignored.
 Helps the body to maintain its function
daily.
Source of Minerals and Vitamins
•Eggs
•Vegetables
•Fruits
•Fish
•Dairy products
•Cereals

10. Mineral Source Function
Calcium Dairy products, •Bones development.
Green vegetables •Nerve transmission
•Muscle contraction
Iodine Seafood, Water •Growth and
development
Iron Spinach, Liver, Beef, •Carries oxygen to
Egg yolk, Dried fruits muscle tissues
Sodium Fish, Meat, Salt, •Helps movement in
cells
•Strengthen bones
•Muscle contraction
Zinc Seafood, Whole wheat Keeps skin healthy
grain

11.  Allows the body to recover after exercise.
 Maintains concentration level and decision
making during match play.
 Drink at least 500ml of water 2 hours before
training.
Symptoms of dehydration
 Feeling thirsty.
 Experiencing longer periods of muscle
soreness.

12.  Small volumes of dark coloured, smelly
urine indicate the need to drink.
 Check colour on
hydration chart.

17. Suggested Meal Plan for Training Day
9am Corn flakes and semi- skimmed milk,
Fruit, 2 slices of toast and jam,
1 glass of fresh juice.
11am Fruit or toasted muffin with jam
1 Pint of water
1pm Jacket potato with prawns and low fat cottage cheese
Fruit and low fat fruit yoghurt
1 Pint of water
3pm Fruit or packet of snack-a-jacks
Grape and 1 pint of water
5pm Packet of jelly sweets and pint of water
7-8.30pm Training
9pm Pasta, boiled chicken, broccoli, spinach and tomato sauce
Low fat fruit yoghurt and 1 pint of water

18. Suggested Meal Plan for a Typical Match Day
9am 1 glass of fresh juice and 1 pint of water
11am 2 slices of toast with scrambled eggs and tomatoes
Fruit and 1 glass of fresh orange juice
1pm Sports drink
Jelly sweets or banana
Up to match Water and sports drink
After match Milk shake
Banana/Jelly sweets/Rice Krispie Squre
5pm Soup and bread roll
Chicken, pasta, vegetables in BBQ sauce
Bananas
8.30pm 2 slices of toast and jam
Water

19.  Quality not quantity - Aim to eat quality
forms of nutrients.
 Eat snacks which are low in fat and high
in carbohydrates.
 Drink at regular intervals (15-20mins)
during exercise and throughout the day.
 Avoid canned vegetables. Opt for frozen
vegetables.