This document provides dietary guidelines for athletes including increasing carbohydrate intake and decreasing fat intake. It recommends eating a variety of foods high in carbohydrates like breads, cereals, pasta, rice and fresh fruits. Athletes should also stay hydrated by drinking plenty of water and limiting sugary drinks. The ideal macronutrient breakdown for athletes is 60-70% carbohydrates, 20-25% fat, and 10-15% protein.

2. • INCREASE CARBOHYDRATE INTAKE
• DECREASE FAT INTAKE
• INCREASE INTAKE OF FRESH FRUIT
• EAT A WIDE VARIETY OF FOOD STUFFS
• DRINK PLENTY OF WATER

3. EATING WELL AND ENJOYING YOUR FOOD
CAN HELP YOU TO TRAIN REGULARLY AND
RECOVER WELL. THIS WILL ALLOW YOU TO
COMPETE WITHOUT BECOMING EXHAUSTED

4. • SPORTSPERSONS DIET--SPORTSPERSONS DIET--
• 60%-70% Carbohydrate60%-70% Carbohydrate
• 20%-25% Fat20%-25% Fat
• 10%-15% Protein10%-15% Protein
• TYPICAL UK DIET--TYPICAL UK DIET--
• 40% Carbohydrate40% Carbohydrate
• 40% Fat40% Fat
• 20% Protein20% Protein

5. CHICKEN RED MEAT FISH
BURGERS
ENGLISH
BREAKFAST
CHIPS

6. CHECK THE COLOUR OF URINE-
It should be clear to pale yellow
If it is DARK YELLOW to ORANGE
you are DEHYDRATED, so start drinking water
Drink before you are thirsty-a little and often
Avoid drinks with high sugar content and gas
(fizzy)
Cool dilute squashes and juices are ideal

7. TRY AND KEEP THESE TO A
MINIMUM
But………
IF YOU WANT TO PREPARE PROPERLY
SAY
NO

8. • BREAKFAST CEREALS-BREAKFAST CEREALS- Weetabix, ShreddedWeetabix, Shredded
Wheat, Bran Flakes, Muesli and PorridgeWheat, Bran Flakes, Muesli and Porridge
• BREAD-BREAD- Wholemeal, Granary,SoftWholemeal, Granary,Soft
Grain,White,Pittabread,French,Rolls,Grain,White,Pittabread,French,Rolls,

9. • ROOT VEG-ROOT VEG- Preferably Fresh or FrozenPreferably Fresh or Frozen
• PASTA-PASTA- All ShapesAll Shapes
• FRESH FRUIR-FRESH FRUIR- All SortsAll Sorts
• CEREAL BARS-CEREAL BARS- Check the Fat ContentCheck the Fat Content
• CAKES/BISCUITS-CAKES/BISCUITS- EAT NONE!EAT NONE!
• YOGHURTS-YOGHURTS- Low FatLow Fat

10. • WORK ON FLUID INTAKE PLAN-WORK ON FLUID INTAKE PLAN-
• Don’t rely on thirst to remind you to drinkDon’t rely on thirst to remind you to drink
• TAKE A WATER BOTTLE IN YOUR BAGTAKE A WATER BOTTLE IN YOUR BAG
• You can now look after your own fluid needsYou can now look after your own fluid needs

11. • WHEN TRAVELLING TO A MATCH-WHEN TRAVELLING TO A MATCH-
• Check the availability of fluids on arrivalCheck the availability of fluids on arrival
• PLAYING IN A HOT CLIMATEPLAYING IN A HOT CLIMATE
• This calls for an aggressive fluid intakeThis calls for an aggressive fluid intake

12. INCREASE THE AMOUNT of
CARBOHYDRATES
YOU EAT AND CUT DOWN ON FAT YOU
EAT

13. EAT A HIGH CARBOHYDRATE MEAL--
PASTA WITH A TOMATO BASED SAUCE
SALAD AND BREAD OR ROLLS
LOW FAT YOGHURT- FRUIT TO FINISH

14. START THE DAY WITH A GOOD
BREAKFAST--
LARGE BOWL OF CEREAL
FRESH FRUIT
TOAST-JAM-MARMALADE

15. YOUR MEAL--
SANDWICHES
PASTA/RICE/BAKED POTATO
FISH/CHICKEN
SALAD/VEG

16. Every time you train the amount of stored
glycogen in the working muscles is depleted.
These stores must be replaced after every
training session and match.
Refuelling must take place as soon as possible
after training/match finishes as the process is
the most efficient in the first hour after you stop
ALL ACADEMY SQUADS,
ON AWAY MATCHES
ARE GIVEN A
SANDWICH AND A
BOTTLE OF WATER
DIRECTLY AFTER THE
GAME

17. • BUY THICK SLICED BREAD OR CUT THE BREAD THICKER
• EAT CARBOYYDRATE-RICH FOODS RATHER THAN FAT
RICH FOODS
• USE PASTA,RICE,POTATOES AND BREAD AS THE MAIN
PART OF THE MEAL AND USE MEAT AS AN
ACCOMPANIMENT
• ADD CHOPPED FRESH FRUIT OR DRIED FRUIT TO YOUR
BREAKFAST CEREAL
•NEVER TRAVEL WITHOUT ANY CARBOHYDRATE IN YOUR
BAG, BULK OUT WITH PASTA,RICE AND BREAD
PRACTICAL HINTS FOR EATING MORE
CARBOHYDRATE

18. • These notes help you develop your ownThese notes help you develop your own
training and Match day Diettraining and Match day Diet
• Food provides the energy for your bodiesFood provides the energy for your bodies
needs for playing sportneeds for playing sport
• Most foods have relative proportions ofMost foods have relative proportions of
carbohydrates,fats and proteincarbohydrates,fats and protein

19. • A SMALL AMOUNT OF FAT IS ESSENTIAL FOR:A SMALL AMOUNT OF FAT IS ESSENTIAL FOR:
• INSULATION OF THE BODYINSULATION OF THE BODY
• PROTECTION OF INTERNAL ORGANSPROTECTION OF INTERNAL ORGANS
• SUPPLYING OILS TO THE SKINSSUPPLYING OILS TO THE SKINS
• IMPORTANT NOTEIMPORTANT NOTE
• YOU MUST CUT DOWN ON THE FAT EATENYOU MUST CUT DOWN ON THE FAT EATEN
DAILLYDAILLY