Training loads and physical demands can vary on training days, meaning your carbohydrate intake should be tailored according to the intensity of your session. On a high intensity training day you should increase the amount of carbohydrate you consume and reduce it if you know your session is likely to be low to moderate in difficulty. With this is mind, it’s advised that you consume 3-8 g/kg-body mass of carbohydrate. As an example, for a player weighing 80kg, the recommended range would be 240g-640g. Regular protein intake should be consumed to prepare your muscles for the demands of training and to aid their recovery afterwards. Scroll down the page for the best meals to fuel your next session.
Protein pancakes with berries and greek yoghurt
15g vanilla whey protein
1 teaspoon of cinnamon
10g almond milk
Table spoon of coconut oil
90g of Greek yoghurt
Handful of berries (strawberries, raspberries or blueberries)
1. Blitz the egg, vanilla protein, oats, ½ banana, cinnamon, almond milk and in a blender.
2. Heat the oil in a non-stick pan over medium-high heat.
3. Add the mixture to the pan.
4. Cook the pancake for about two minutes, until the bottom is light brown.
5. Garnish with Greek yoghurt and fresh berries.
Jerk chicken with rice and peas
1 chicken breast
10g of jerk seasoning
Teaspoon of olive oil
1. Rub the oil and jerk seasoning onto the chicken breast.
2. Pre-heat a griddle pan and add the chicken. Cook for approximately 10 minutes until cooked.
3. Add the rice and 240ml of water into a pan. Bring to the boil and then simmer for 10-12 minutes.
4. Add the peas to a pan, boil and then simmer for 2-3 minutes.
Turkey Sliders with Cajun sweet potato wedges & Asparagus
250g turkey mince
1 teaspoon of Cajun
1 tea spoon of oil
Large wholegrain bun
1 slice of tomato
Table spoon of mayonnaise
100g of sweet potato peeled and cut into chips.
1. Shape the turkey mince into burgers and rub with olive oil and Cajun spice. Then place in the fridge to chill for 10-20 minutes.
2. Oil the sweet potato and place them into a pre heated oven at gas mark 6 (200°C, 400°F) and cook for 30 minutes.
3. Pre-heat a griddle pan and add the burgers. Cook for approximately 10 minutes on each side until cooked.
4. Toast the bun.
5. Add the burger and top with tomato, onion, lettuce and mayonnaise.