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Meal plan: The day before your match

The physical of demands of a match result in a huge loss of energy stores. Research has shown 50% of muscles fibres will be completely empty of energy at the end of a 90-minute game. As a result, carbohydrate intake is essential the day before a game. Players should aim to consume 6-8g/kg of body mass of carbohydrate in order to load up their energy stores. As an example, an 80kg player should consume 480g-640g in preparation for their game.

Breakfast
Smoothie bowl

Ingredients
15g oats
200ml milk
1 tablespoon of Greek yoghurt
1 teaspoon of honey
Handful of strawberries
Handful of raspberries
Handful of blueberries
3g chia seeds
25g coconut shavings

Cooking instructions
1. Add the oats, milk, yoghurt, honey, strawberries, raspberries and blueberries into a blender and blitz.
2. Pour into a bowl and garnish with the strawberries, raspberries, blueberries, chia seeds and coconut shavings.

Nutritional value
Calories: 714
Carbohydrate: 57
Protein: 15
Fat: 31

Lunch
Thai red turkey meatballs with rice

Ingredients
100g turkey meatballs
100g white rice
100g coconut milk
25g Thai red curry paste
1 garlic clove
Thumb sized piece of ginger
¼ of an onion
¼ pepper

Cooking instructions
1. Add the meatballs to a preheated pan and cook for 3-4 minutes over a medium-high heat.
2. Add the pepper and onion and cook for 5 minutes, then add the ginger and garlic and cook for a further 1 minute.
3. Add the curry paste and coconut milk and mix well.
4. Bring to the boil and then simmer for 10 minutes.
5. Add the rice and 150 ml of water to a pan, bring to the boil and simmer for 10-12 minutes.

Nutritional value
Calories: 742
Carbohydrate: 58
Protein: 38
Fat: 38

Dinner
Chicken satay with basmati rice

Ingredients
1 chicken breast
½ pepper
¼ onion
1 grated garlic clove
1/2 thumb of peeled ginger
25g peanut butter55g coconut milk
1 teaspoon of honey
Juice of ¼ lime
150g rice

Cooking instructions
1. Add the garlic, ginger, honey, lime juice into a bowl and mix.
2. Cut the chicken into thin strips and add 2/3 of the marinade.
3. Add chicken to a pan to cook through
4. Add the pepper and onion to the pan.
5. Pour the coconut milk and stir in the remaining 1/3 of the marinade and heat gently. Apply onto the chicken and vegetables once they are cooked.
6. Add the rice into a pan with 225ml of water. Bring to the boil and simmer for 10-12 minutes.

Nutritional value
Calories: 750
Carbohydrate: 69
Protein: 64
Fat: 23

Alec Fenn
Written By

Alec Fenn