WELCOME

Web by
Central Webs

Hints & Tips Page

HEALTHY EATING AND FLUID INTAKE

PLAYERS DIET & NUTRITION

The following sections give advice on what to and what not to eat as well as guidelines on fluid intake.

GUIDE TO DIET AND NUTRITION

Eat More

Fresh and frozen vegetables
Potatoes
Fresh and dried fruit

Wholemeal pasta
Brown rice
Muesli

Eat Less

Sweets and cakes
Butter, cheese cream
Fried food

Takeaways
Crisps
Muesli

Drink More

Water
Diluted Juice
Fresh Fruit Juice
Milk

Drink Less

Fizzy juice
Sweet drinks

TOP TIPS FOR EATING

Always eat a good breakfast: choose from

1.Wholegrain cereals

2.Skimmed milk

3.Fresh fruit juice

4.Muesli bars

5.Toast with Jam, Marmalade etc

6.Don't eat meals late at night – unless after training or games

7.If training at night, eat a larger meal at lunchtime

8.Replace crisps and sweets with fruit, low fat yoghurts, cereal bars.

9.Always carry a water bottle to training and games:

10.Drink small amounts regularly

11.Have a light meal or snack 2-3 hours before playing games or training.

RECOVERY SNACKS (after training/playing)

Straight after games or training it can be hard to acquire foods like pasta, baked potatoes, rice etc to supply your body with energy. It can be handy to carry foods with you to help your body restore low energy levels. Food to choose from to help restore

energy quickly can be:

Fruit
Rolls/bread with tuna, lean meat etc
Fruit loaf, fruit cakes, scones

Cereal bars
Wine gums, jelly babies, sports mixture

In all the above be careful about the fat content

FLUIDS

Don't forget to drink plenty fluids. Fluid balance is very important in a player's training and match routine. Losing fluid through sweat loss can cause fatigue and poor performance. Small amounts of liquids should be drunk regularly. Overloading with fluid should be avoided.

Avoid drinks which are fizzy and that are very sweet

Cool, dilute squashes and juices are ideal for fluid replacement

PLAYERS FOOD DIARY

Eating well and enjoying your food can help you train regularly, and recover well. This will allow you to compete without becoming exhausted. Keep a record of your food intake over a whole week. Compare what you have eaten with the advice given in these web pages, then discuss with your coach, or parent/carer how you could improve your diet.

Remember, no one expects you to change your eating habits overnight, but you should certainly try to improve over the season.

DIALOGUE IS THE KEY TO A HAPPY CLUB

1/ Be supportive and respectful of coaches, players, referees and other parents.

2/ Be positive on the sidelines during games.

3/ Understand the game of football – the rules.

4/ Be a part of the team by volunteering to help in any way you can.

5/ Respect the coaching staff's decisions during practices and games.

6/ Be open and voice concerns and suggestions in an appropriate manner.

7/ Don't just complain get involved provide solutions!

8/ Don't allow the burning desire to win compromise player sportsmanship, integrity and safety.

9/ To develop passion and excitement for the game.

To ensure that each player enjoys playing football…
Always remember to respect referees and team officials, and that it is important to

ENCOURAGE - DON'T CRITICISE& Tips for a better gam

| 1990 | 1991 | 1992 | 1993 | 1994 | 1995 | 1996 | 1997 | 1998 | 1999 |

For fixtures for all teams please click to see the Fixteres forum