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Meal plan: Gym session

Gym
Strength training is vital for footballers in order to build muscle and become stronger. An increase in strength can boost sprint speed, jump height and change of direction. Muscles are placed under stress during strength training, which results in muscle breakdown. Moderate carbohydrate intake is enough to fuel a gym session, because the physical demands are not as high as a match. However, to recover optimally and get stronger, protein intake is vital prior to and after each session. To achieve this, it is recommended that it should be consumed every 3-4 hours throughout the day.

Breakfast
Smashed avocado with poached egg and tomato

Ingredients
2 eggs
1 avocado
2 slices of wholemeal toast
2 slices of tomato
1 lemon

Cooking instructions
1. Add water to a pan and bring to the boil.
2. Mash the avocado in a bowl and add lemon juice to taste.
3. Add 1 egg into a bowl and reduce the heat in the pan. Then apply the egg. Repeat for the second egg.
4. Cook for 2-6 minutes depending on how you like your eggs.
5. Grill the tomato slices and toast the bread.
6. Once the bread is toasted, spread on the avocado and sprinkle with lemon zest. Apply the eggs on top and place the tomato slices on the side

Nutritional value
Calories: 655
Carbohydrate: 41
Protein: 26
Fat: 40

Lunch
Athlete omelette

Ingredients
4 eggs
2 slices of ham
30g cheese
1 bulb of spring onion
8 cherry tomatoes
½ pepper

Cooking instructions
1. Mix the eggs in a bowl
2. Add oil to a pan and apply the egg mixture
3. Once the bottom of the egg is starting to set add the onion, tomatoes and pepper.
4. Once the mixture has set a bit more add the ham and cheese.
5. Place pan under a grill and remove once cooked.

Nutritional value
Calories: 673
Carbohydrate: 9.9
Protein: 41
Fat: 51

Dinner
Masala cod with roasted turmeric new potatoes & peas

Ingredients
1 piece of cod
10g masala paste
½ teaspoon of garlic powder and ground ginger
125g of Greek yoghurt
160g new potatoes
80g peas

Cooking instructions
1. Mix the yoghurt, masala paste, garlic and ginger in a bowl.
2. Rub the mixture over the fish and leave in the fridge for an hour to marinade.
3. Place the new potatoes onto a baking tray, apply oil and turmeric powder and rub into the potatoes.
4. Place into a preheated oven at gas mark 7 (220°C, 425°F) for 40-50 minutes turning half way through.
5. Grill the fish for 5-7 minutes each side
6. Add the peas to a pan of boil water and simmer for approximately 2-3 minutes.

Nutritional value
Calories: 536
Carbohydrate: 42
Protein: 53
Fat: 15

Alec Fenn
Written By

Alec Fenn