All Articles
All Articles Uncategorized Training Pre-Match Half-time Post-Match Downloads

Meal plan: Five-a-side football

Five-a-side places more intense physical demands on the body compared to 11-aside. Players who take part in small-side games have been reported to cover more distance per minute, record a greater high intensity to low/moderate work ratio, heart rate and touches of the ball. This results in players tiring faster as their energy stores become depleted (carbohydrates). It’s highly recommended that players consume high carbohydrate meals prior to the game in order to load the muscles with energy. This will improve performance and delay the onset of fatigue. A meal rich in carbohydrate and protein is also vital post-game in order to restore energy levels and repair muscles.

Breakfast
The ultimate porridge

Ingredients
40g oats
250ml of milk
1 banana
1 tablespoon of peanut butter
1 handful of either strawberries, raspberries or blueberries

Cooking instructions
1. Put the porridge oats and milk into a saucepan. Bring to the boil and simmer for 2 minutes.
2. Add 1 tablespoon of peanut butter and half of a mashed banana and continue to stir for a further 2-3 minutes ensuring it doesn’t stick to the pan.
3. Once applied to a bowl, garnish with a sprinkle of cinnamon and handful of fresh berries.

Nutritional value
Calories: 519
Carbohydrate: 62
Protein: 18
Fat: 19

Lunch
Banging Burrito

Ingredients
1 chicken breast
Large tortilla wrap
50g rice
1 garlic clove
Half an avocado
Half a pepper
2 bulbs of spring onion
30g black beans
30g cheese
25g lettuce

Cooking instructions
1. Preheat a griddle pan over a high heat.
2. Cut chicken into thin strips and sprinkle with paprika.
3. Place chicken onto the hot griddle pan and cook for approximately 10 minutes until cooked through.
4. Once cooked remove from pan and place in a bowl.
5. Add 1 tablespoon to a frying pan and apply the chopped garlic over a medium-high heat for 1 minute.
6. Apply the drained beans, pepper and continue to for 3 minutes.
7. Add the rice and cook for another 5 minutes until the rice is piping hot. Turn of the heat.
8. Place the wrap onto the griddle pan for 1 minute. Remove and place onto a board, add all of the ingredients and wrap up the burrito ensuring it is tucked in tight.

Nutritional value
Calories: 719
Carbohydrate: 58
Protein: 48
Fat: 30

Dinner
Sweet potato cottage pie with beetroot

Ingredients
225g of peeled sweet potato
125g mince (beef or lamb)
Quarter of an onion
1 carrot
10g cheese
70ml oxo stock cube
10g tomato puree
60g peas
35g beetroot
10g butter

Cooking instructions
1. Pre-heat a large pan and add 1 tablespoon of oil.
2. Apply the onion to the pan until soft. Then add the mince, carrot and cook until there is a nice colour of the mince.
3. Apply the stock and tomato puree. Bring to the boil and then simmer for approximately 30 minutes to reduce, stirring throughout.
4. Place the sweet potato into a pan of boiling water and cook for approximately 12 minutes until soft.
5. Apply the peas to the mince with 4 minutes to go.
6. Drain the sweet potato and place back into the pan. Add the butter and mash.
7. Apply the mince into a dish and top with the mashed potato. Sprinkle the cheese on top and place into a preheated oven at gas mark 6 for 15 minutes (200°C, 400°F).
8. Serve with beetroot.

Nutritional value
Calories: 635
Carbohydrate: 64
Protein: 39
Fat: 22

Alec Fenn
Written By

Alec Fenn