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Meal plan: Football training

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.

Breakfast
Protein pancakes with berries and greek yoghurt

Ingredients
1 egg
15g vanilla whey protein
40g oats
1/2 banana
1 teaspoon of cinnamon
10g almond milk
Table spoon of coconut oil
90g of Greek yoghurt
Handful of berries (strawberries, raspberries or blueberries)

Cooking instructions
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.

Nutritional value
Calories: 687
Carbohydrate: 46
Protein: 26
Fat: 42

Lunch
Jerk chicken with rice and peas

Ingredients
1 chicken breast
10g of jerk seasoning
160g rice
80g peas
Teaspoon of olive oil

Cooking instructions
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.

Nutritional value
Calories: 469
Carbohydrate: 59
Protein: 48
Fat: 3.5

Dinner
Turkey Sliders with Cajun sweet potato wedges & Asparagus

Ingredients
250g turkey mince
1 teaspoon of Cajun
1 tea spoon of oil
Large wholegrain bun
15g onion
25g lettuce
1 slice of tomato
Table spoon of mayonnaise
100g of sweet potato peeled and cut into chips.

Cooking instructions
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.

Nutritional value
Calories: 541
Carbohydrate: 55
Protein: 41
Fat: 2.2

Alec Fenn
Written By

Alec Fenn