Nutrition Guide For the Female Footballer In the modern world of football, performing at your best requires commitment at all levels. It is no longer enough to rely on natural talent, hard training, superior equipment or a will to win. Under such conditions, sound nutritional practices can make the difference between winning and losing. Whether the stakes are fame and millions of pounds, or the satisfaction of achieving a sporting goal, there are clear rewards for eating well. Throughout this booklet, the crucial influence that nutrition can have on football training and competition has been highlighted. A well balanced diet that is sufficient in energy, high in carbohydrate and adequate in its fluid content will ensure that the footballer can support consistent and intensive training, ultimately optimising performance in training and matches.

Hope Powell CBE National Women’s Coach

2 3 Food for the Female Footballer

A footballer could have the best skills in the world, How tired you are depends not only on your fitness level however without the correct nutritional support the player but also on what foods and fluid you have consumed. will not be able to sustain a hard training programme over Scientific studies have shown that players who eat a good a long period of time and improvement will therefore be diet, in relation to quantity (number of calories) and quality limited. Good nutritional practices are also necessary (composition of the key nutrients, carbohydrate, fat and to ensure optimum performance in competition, and protein), run longer, sprint more, keep their concentration changes in the diet can lead to substantial improvements longer, are more successful with passing/crossing accuracy, in performance. The difference between winning and and are less likely to get injured. losing is small and, where other things are equal, attention to diet can be the difference between the team at the top “Looking after your diet and lifestyle is a massive part of the league and the others. A good diet will make sure of being an elite player.” Rachel Unitt that you compete to the best of your ability throughout the whole match because: This booklet will provide some guidelines to help you, the player, make sure that you can take full advantage of your • Energy stores will be high enough to last skills throughout a match and avoid running out of fuel the whole match and getting tired. • Concentration will be better • There will be less chance of getting injured How you perform during a match and training will depend on what you eat/drink BEFORE, DURING and AFTER each game/session. By eating and drinking the right foods and fluids your performance and, collectively the team’s performance, will IMPROVE.

4 5 Nutrients and Foods

It is important that the components of nutrition are known, mainly: No one food contains all the nutrients you need, therefore, it is important carbohydrates, fats, proteins, vitamins, minerals, fibre and water. The that a wide variety of foods are consumed. Figure 1 shows a number of food and drink that we consume contain a variety of these nutrients, and foods from the major food groups, and indicates what proportion should it is essential that the right balance be achieved on a daily basis in order be consumed on a daily basis. to optimise performance. The table below summarises the essential nutrients and some of their food source.

Table 1: Sources of nutrients. Figure 1: The major food groups and the proportional daily requirements.

Nutrient Sources Carbohydrate Simple (sugars): Dairy Products Foods high in carbohydrate are commonly Confectionery, cakes, jams, milk divided into two types: soft drinks. Starchy Foods cheese yoghurt 1. Simple carbohydrates, which tend to be bread and rolls pasta etc. found in highly refined foods. Complex (starches): rice 2. Complex carbohydrates, which tend to Rice, bread, pasta, potatoes, cereals Vegetables & Fruit exist in their natural unrefined state. cereals, fruit. potatoes root and leafy Fats Butter, margarine, lard, oils, oily fish etc. vegetables salads Fats can be split into two types: (mackerel, pilchards, salmon), pasties, apples 1. Saturated fatty acids, which are mainly cheese, whole milk, nuts, fresh food. oranges found in animal fats and are usually solid bananas etc. at room temperature. They raise levels in cholesterol in the blood. 2. Unsaturated fatty acids, which mainly Meat & Meat Alternatives come from vegetable or fish sources and meat, fish, eggs, beans, nuts, etc. are liquid or soft at room temperature. They help to lower cholesterol in the blood and reduce the risk of heart disease later in life. Protein Milk, cheese, meat, yoghurt, poultry, fish, eggs, nuts, pulses. Vitamins and minerals Fruit, vegetables, nuts, fish, meat, eggs, dairy products, cereals. Fibre (non-digestible carbohydrates) Seeds, peas, beans, vegetables, fruits, wholegrain cereals. Water Foods, drink, formulated sports drinks.

6 7 Practical Issues for the Footballer

Why do different foods carbohydrate, fat and protein it Carbohydrate and Energy To ensure that a footballer’s provide different amounts contains. Carbohydrates, fats and Carbohydrate and fluid intake diet is high in carbohydrate of energy? protein are all capable of providing should be the main consideration and is also balanced a mixture energy for exercise, they can all be of carbohydrate rich foods and Foods are made of different for football players, since transported to and broken down drinks should be consumed. amounts of carbohydrates, fats and glycogen (stored carbohydrate in, muscle cells. Proteins do not This variety will help the player proteins. Each of these nutrients in the muscles) depletion and make a substantial contribution to to consume adequate quantities provides a certain quantity of dehydration are 2 major causes providing the body with energy. of other nutrients such as protein, energy when it is broken down of fatigue during football training The production of energy during vitamins, minerals and fibre found in the body. For example, 1g of and matches. It is recommended exercise comes mainly from in foods such as breads, rice, carbohydrate or protein releases that players should get as much broken down carbohydrates and pasta, breakfast cereals, potatoes about 4kcal of energy, while 1g as 60 – 70% of their daily energy fats. As the exercise becomes and fruits. of fat releases 9kcal of energy. requirements in the form of more intense, carbohydrates are Although fat provides the body carbohydrate, which is more the main energy provider and this with more than twice as much than is recommended in the is the main fuel you need during energy as carbohydrate or protein, average healthy diet as shown your football training and matches. it is not necessarily the best form in Figure 2 below. Therefore you should aim to have of energy for exercise. All foods a high amount of carbohydrate in contain a mixture of nutrients and your daily diet. the energy value of a particular Figure 2: The proportion of major food groups in various diets. food depends on the amount of

Carbohydrates (50%) Carbohydrates (70%) Fat Fat (15%) (30-35%)

Protein (15%)

Protein (15-20%)

Average Healthy Diet Recommended Footballer’s Diet

8 9 Practical Issues for the Footballer

Carbohydrate Intake Immediate recovery after exercise Protein Intake Fluid It is extremely difficult to achieve (0-4 hours): The importance of protein to Drinking plenty of fluid is another the recommended intake of 1.0-1.2g/kg body-weight per hour athletes has long been recognised. key consideration for ensuring carbohydrate from only 3 meals consumed at frequent intervals. Protein makes up part of the players perform at their best a day. It is valuable to choose structure of every cell and tissue in training and matches. The nutrient-rich carbohydrate Daily recovery: in the body, including muscle water that is lost from the body foods and to add other foods to moderate duration/low-intensity tissue, internal organs, tendons, through sweating needs to be recovery meals and snacks to training: 5-7g/kg body-weight skin, hair and nails. Additional replaced to delay the onset of provide a good source of protein per day. protein is needed to compensate fatigue and to also speed up the and other nutrients. Therefore, for the increased breakdown of recovery process. During training snacking should play a crucial Daily recovery: protein during intense training and competition players should role in a footballer’s nutrition moderate to heavy endurance and for the repair and recovery of monitor their state of hydration. programme. An important part training: 7-12g/kg body-weight muscle tissue after training. The If you feel thirsty it means that of a player’s diet is when to eat per day. general recommended intake of you are already dehydrated, which the right foods and snacking protein is 1.4-1.8 g/kg body weight will have a negative effect on your should take place immediately Daily recovery: per day (for a 50kg player this performance. This will mean you after training and competition. extreme exercise programme would be 1.4 x 50 = 70g protein). will recover slower, your physical This is when the energy stores in (>4-6 hours/day):≥10-12g/kg In phases of heavy training, you and technical performance will the muscles that have just been bodyweight per day. should aim to achieve the higher decrease, concentration will be working are best refuelled. General value recommended. Table 3 (p24) lower and you may experience recommendations regarding Table 2 (p22-23) highlights good highlights the protein content of more muscle soreness. The the amount of carbohydrate to sources of carbohydrate foods, try some common foods. Following following checks will help players: consume are: to include a variety of food sources every training session you should so that you achieve a good range aim to consume a food/drink • Weight – 1kg of weight lost over of nutrients in your diet. containing protein to aid the repair a training session is equivalent and recovery of muscle tissue. to 1 litre of fluid lost.

10 11 Practical Issues for the Footballer

• The ‘pee’ test – Small volumes little and often. Stomach upset is Women’s football is the top female interest recently in the eating of dark coloured, smelly urine usually associated with drinking team participation sport in patterns of female athletes. indicate the need to drink. too much too quickly and is often with over 150,000 affiliated players Generally, female athletes tend Regular visits to the toilet noted in individuals who are in regular competition. Research to report a lower energy intake producing copious quantities already dehydrated. has shown that more than 1.1 than male athletes involved in of relatively clear coloured million girls participate in some the same sporting activities, even urine indicate that you are form of football each year. Generally when differences in body mass hydrated. Figure 3 is a guideline Figure 3: Hydration Status Chart guidelines which are given to male and lean body mass are taken into for monitoring your urine colour players are also followed by female account. Regularly consuming in relation to hydration status. players, although some of the a diet which is too low in calories 1 1 1 recommendations are similar, due will lead to losses in body mass, Ideal Urine • Thirst – Thirst is an unreliable to the physiological differences lower metabolic rate, muscle loss, 2 Colour indicator of the need to drink. between males and females, female decreased performance in training By the time you are thirsty you players should ensure sufficient and matches, a higher risk of injury, 3 are already partly dehydrated. Increasing intake of some key nutrients. The menstrual cycle disturbances, and If you finish a training session Dehydration main considerations for female a lower than required intake of 4 and you are thirsty you have players relate to the following: some of the key nutrients outlined not taken enough fluid on board below. You should ensure that 5 during the session. Whenever Energy Intake you consume enough calories you become thirsty start to drink (Number of calories consumed) by consuming 3 main meals, as 6 immediately. Preferably, drink Your body uses energy well as 3-4 snacks each day, of before you are thirsty. continuously, whether you are high carbohydrate foods. If your 7 resting, training, working or body mass decreases, or you feel The best fluid to drink is a diluted 8 sleeping. The number of calories lethargic or are under-performing carbohydrate/electrolyte solution. which you need to consume in training/matches then you may Generally, commercial sports on a daily basis, somewhere not be consuming enough energy, drinks are designed to try to between 1500-3500kcals per day, or the right types of food. meet these recommendations is determined by your metabolic (for example Gatorade, Isostar rate (the number of calories which and Lucozade Sport). The you burn when you are going recommendation is to drink before, about your day-to-day activities), during and after training as well as body mass, growth needs and drinking as frequently as possible training load (depending on during a match. Practice drinking volume, intensity and type of activity). There has been much

12 13 Practical Issues for the Footballer

Dietary Fat Intake Iron is essential for the formation Conversely, if you consume Vitamin B6 helps the body to The post-adolescent female of Haemoglobin (Hb) in red blood caffeine at the same time as iron use carbohydrate, protein and naturally carries a higher level cells. It is also needed for keeping this slows down your rate of iron fat properly, especially during of body fat than a male, and as the immune system working well, absorption, for example drinking a exercise. It is also essential for fat cannot be used for higher producing energy and preventing cup of tea/coffee while consuming red blood cell manufacture and intensity training, you should limit anaemia. Iron is found in the body a bowl of Special K, try to delay for keeping the immune system the amount of fat in your diet. in two main forms, Haemoglobin any caffeine intake until you have working well. Good sources of However, you do need some fat as the oxygen carrying component consumed your iron quality foods. vitamin B6 are: liver, fish, beans, in your diet for energy at lower of your blood and ferritin as your lentils, bananas, breakfast cereals training intensities, for absorbing body’s iron store. The higher your Calcium is vital for building strong and eggs. and using vitamins, and for Hb the better and the more oxygen bones and teeth, and also helps protection and insulation of vital you can deliver to your muscles with blood clotting, nerve and Vitamin B12 is essential for growth organs. Simple ways to reduce during training and matches. muscle function. Interest in the and red blood cell manufacture. fat intake include: choose leaner Players with higher Hb levels will calcium status of female athletes Since it is involved in the varieties of meat and trim off any have to work at a lower intensity, has increased with recent studies development of red blood cells, visible fat, swap full-fat milk for and will have faster recovery, reporting low bone density and an the implication is that vitamin B12 semi-skimmed or skimmed milk, than players with lower levels due increased risk of stress fractures. can improve the body’s oxygen limit fast foods (burgers, pizzas, to the higher amount of oxygen This occurs through a combination carrying capacity and therefore pasties, chicken nuggets, hot they are able to deliver. This can of inadequate calcium intake, its aerobic performance. Good dogs, chips), limit ready made be increased through diet and genetic predisposition, smoking, sources of vitamin B12 are: milk, meals (many of these are very training. Good sources of iron are: as well as disturbances to regular cheese, yoghurts, milkshakes, high in saturated fat),limit high-fat lean red meat (mince, steak), menstrual function. Calcium is a breakfast cereals, fish and meat. snack food (chocolate, biscuits, liver, breakfast cereals (Special K, particularly important mineral for cookies, crisps, doughnuts, cornflakes, cheerios), dried fruit, growing, active children. Along Folic Acid is involved in red blood croissants, cream cakes), consume beans, lentils, nuts and broccoli. with phosphorus and magnesium cell production (these cells lower-fat desserts (yoghurt, fruit The absorption of iron can be it makes up the dense inner part transport oxygen in the blood crumble, banana custard, rice increased by consuming at the of bones. Good sources of calcium to the muscles during training pudding), keep pastry and pies to same time as vitamin C. Good are: milk, yoghurts, cheese, and matches) and for protein a minimum, consume fresh fruit, sources of vitamin C are: fresh milk shakes, cottage cheese, manufacture (protein plays a vital dried fruit, rice cakes or fruit bars orange juice, oranges, strawberries, eggs, sardines, dark green leafy part in the structure and function instead of biscuits, and eat jacket kiwi fruit, peppers, broccoli and vegetables, beans, lentils, figs and of all muscles). Good sources potatoes or home-made oven new potatoes. sesame seeds. of Folic Acid are: liver, green potato wedges in place of chips. vegetables and pulses.

14 15 Practical Good Meal Issues for the Choices Footballer

Antioxidants are enzymes and broccoli, sprouts, peppers and Good Meal Choices Excellent nutrients in the blood which strawberries), vitamin E (vegetable Toast and jam deactivate harmful chemicals in oils, almonds, sesame seeds, Breakfast is possibly the most Baked beans the body known as free radicals. peanut butter, avocado, egg yolk), important meal of the day, as Cereal and semi/skimmed milk Free radicals are formed daily selenium (wholegrains, vegetables, overnight your body’s reserve of Fruit through normal body processes, meat), copper (wholegrains, nuts carbohydrate is used by your brain, Fruit juice they are unstable compounds liver), manganese (wheatgerm, and so breakfast helps to refill this which can attack, infiltrate breads, cereals, nuts), zinc (bread, store. If you do not eat breakfast Good and injure vital cell structures. wholegrain, pasta, nuts, eggs) and you will be more lethargic and Lean grilled ham or bacon Although regular exercise has carotenoids (carrots, red peppers, your concentration will be lower. Toasted muffins many beneficial effects, it also spinach, mango, tomatoes, melon, Make sure you have a good Bagels produces free radicals, therefore apricots). To achieve a good breakfast every day, eat the right Boiled, poached, scrambled eggs the more you train, the more intake of antioxidants try to do the foods (indicated below) and eat Yoghurt important it is to monitor your following: eat at least 5 portions of as much as you need. Crumpets intake of the Antioxidants to aid fresh fruit and vegetables each day, recovery. The best source of include nuts and seeds in your diet, “I always eat breakfast as it gives Unhealthy antioxidants is the natural one: eat more fresh fruit for snacks, and me more energy for training. Sausages food! Good sources of antioxidants add a side salad to your meals. My favourite is bagel and jam, Streaky, fried bacon are: vitamin C (citrus fruits, with a bowl of fruit.” Alex Scott Fried eggs, bread Hash browns

16 17 Good Meal Choices

Lunch is important to top up your Yoghurt Keep your fat intake low: Boiled rice energy stores throughout the day. Fruit juice • Oven chips (especially thick cut Pasta, spaghetti If you have just trained, it will help Rice cakes/snack-a-jacks chips) are better than fried chips, Bread roll you to replace the energy you Rice Pudding as they are lower in fat and are Salad (no mayonnaise, have just used, or if you are training a good source of carbohydrate. limited dressing) later it will give you energy to train Good • You should limit your intake Vegetables at a higher intensity later on. You Egg sandwich of burgers, pies and sausages. Fruit should aim to eat a lunch which Jaffa cakes • You should limit your fast food Fruit juice is low in fat and contains a good Low fat crisps intake as most of these options Water source of carbohydrates. You may Pancakes are high in fat. Jelly need to prepare lunch at home Toasted muffins • Many ready made meals are high Meringue nests and take with you if you do not Cereal bars in fat, so you should only have have the facilities where you work, Fromage frais these occasionally. Good train, study. Boiled ham Unhealthy Try to increase the amount of Grilled pork or lamb “As I am a PE teacher and constantly Sausage roll/pastries carbohydrate you eat. Eat more Grilled lean steak busy at school, I always prepare Streaky bacon pasta, rice, potatoes and vegetables. Pasta bake lunch and snacks and take these Chip buttie Lasagne (low fat cheese and in with me to eat during my breaks. Burger and chips When eating meat, for example lean mince beef) I often train during the day and Fried chicken chicken, pork or lamb, cut off the Spaghetti bolognaise want to make sure that I refuel Pizza excess fat. (lean mince beef) with the right foods to benefit my Fried eggs Sweet and sour chicken performance.” Crisps “As I train quite late with my club, Fromage frais Chocolate I don’t like to eat a heavy meal Excellent Mayonnaise when I get home often as late as Unhealthy Baked Potatoes with tuna (no 11pm, so I eat cereal, and toast Cheese burgers mayonnaise), baked beans, Dinner for many players is the and jam, as this will give me some Pizza cottage cheese or spaghetti main meal of the day and so you carbohydrate to start replacing Sausages Turkey/tuna/chicken/ham must make sure that you get the what I have used during training.” Fried bacon sandwich right types of food for this meal. Fried rice Pasta and tomato based sauce Try to make sure you the control Chinese takeaway Salad (no mayonnaise, limited the following: Excellent Fast food dressing) Chicken fillet, no skin, boiled Mince pies Fruit or oven cooked Cream cakes Fish, grilled not in batter Biscuits Baked, boiled or mashed potatoes

18 19 Good Meal Choices

Snacks are an important top-up Iced buns You should aim to consume 3-6 stomach problems and decrease of a player’s diet, and you should Sweetened popcorn litres of fluid each day, depending performance. attempt to ‘graze’ on snacks on body size, age, activity level and throughout the day so that you Good individual differences. • Drink tea and coffee in have a constant supply of energy Yoghurt moderation as when drank in available. There are plenty of Nuts “Every morning when we are away excess these can cause you to snacks which are easily available Noodles on England camps, we have to become more dehydrated. which are not good for you (for Snack-a-jacks provide a urine sample to check example crisps, chocolate, some Low fat rice pudding our levels of hydration, as this is • Invest in a water bottle and carry ready made sandwiches which are Bagels, muffins really important for performance this with you so you can keep often very high in fat), however it is Crumpets, scones in training and matches.” hydrated throughout the day, important that you choose snacks Cereal bars and especially during training which will help your performance. Jelly sweets and matches. Try to do the following: Fromage frais Try to practice the following to Rice Krispie Squares maintain your hydration levels: • Always start exercise well • Eat snacks which are low in fat Jelly • Water is the purest form of fluid hydrated, drink at least 500ml fluid and high in carbohydrates. in the body. Drinking water can 2 hours before exercise and keep • Eat a lot of fruit. Unhealthy help to flush out the toxins in sipping right up until you start. • Avoid buying crisps or chocolate Crisps the body and speed up recovery bars, be prepared and take snacks Chocolate from training and matches. • During exercise, start drinking with you to work, training or college. Pasties early (where possible) and at Cakes • Fruit and cordial drinks after regular intervals, aim for 125- “My favourite snack is salt Burgers exercise increases fluid intake, 250ml every 15-20 minutes. and vinegar snack-a-jacks.” Fast food speeding up the rate of re- Doughnuts hydration. • After exercise, replace 150% Cream cakes of your sweat losses, as you will Excellent • Scientific studies have proven that pee some out. Fruit, bananas Fluid. Along with poor nutrition, sports drinks such as Gatorade, Cereal and semi skimmed milk dehydration is on of the main Lucozade Sport, Isostar, have Excellent Pasta causes of fatigue during your more energy in them than water Water Beans on toast training and matches. As much allowing you to run for longer and Fruit juice Sandwiches as 2-3 litres of water can be lost recover more quickly. Sports drinks Milk shakes during a match. Semi/skimmed milk Toast and jam • Avoid drinking fizzy drinks before, Fruit smoothies Dried fruit Even small levels of dehydration during or straight after training Fruit smoothie will make performance worse. and matches, as this can cause

20 21 Good Meal Choices

Good Excellent Snacks can also be eaten 1-2 hours Excellent Whole milk Grilled chicken/white fish before your match (see snacks Jam sandwich Cordials Spaghetti section for examples). Players Fruit Milk shakes Rice must also fill up on the right fluids Milkshakes Milk-based smoothies Vegetables before, during and after a match Sports drinks Potatoes (baked or boiled) or training session, as highlighted Banana or toasted muffin and jam Unhealthy Baked beans previously. Toast and jam Fizzy drinks Toast and jam Alcohol Sandwiches Post-Training/Match Feeding Good Bread/bread rolls It is vital that you fill up lost energy Sandwich (lean meat) Pre-Training/Match Feeding Rice pudding stores as soon as possible after a Cereal The main aims of pre-event Iced buns match or training. Players should Yoghurt feeding are to top up your body’s Fruit try to have a main meal 1-2 hours Meringue carbohydrate stores in the muscles Low fat yoghurts after the match/training, but must Crumpets/scones/bagels and liver, and to ensure that you Fresh orange juice try to eat a high carbohydrate Cereal bars are well hydrated. Players get tired snack, as listed below immediately Dried fruit towards the end of a match or training Unhealthy upon finishing. The inclusion Snack-a-jacks session and this is a signal that energy Pasties of high amounts of fat in the Rice Krispie Squares stores are low. So, to have as much Sausage rolls post-match meal will slow down energy available as possible, players Fried foods the rate at which players re-fill Unhealthy need to prepare well beforehand. Burgers energy stores. Bacon buttie Cheese Sausage sandwich “It is essential that football players Bacon “As soon as I finish training and Chips pay attention to what they eat and Fast food takeaways matches I drink a milkshake, as this Fried foods drink. If you eat and drink the wrong contains carbohydrate for energy, Crisps things at the wrong times you are and protein which helps to repair Alcohol not giving yourself the best chance any muscle damage I may have Tea/coffee to perform on the pitch.” suffered, speeding up recovery for my next session.” The main meal should be eaten 3-4 hours before training or a match, however breakfast may be eaten within 2 hours of training. You should aim to consume the foods outlined below.

22 23 Table 2: Food portions containing 50g of carbohydrates.

Food portions containing approx. 50 grams (200kcals) of carbohydrates Food portions containing approx. 50 grams (200kcals) of carbohydrates Approx. weight Handy measures Approx. weight Handy measures Breakfast Cereals Fruits Porridge (made with water and milk) 500g 20oz 2 large bowls Apples 425g 17oz 4 medium Weetabix 75g 3oz 3-4 Oranges (peeled) 625g 25oz 4 medium Shredded Wheat 75g 3oz 3 Pears 525g 21 oz 3 medium Shreddies 75g 3oz 1 large bowl Bananas 225g 9oz 2 large Branflakes 75g 3oz 1 large bowl Dried apricots 150g 6oz 20 Cornflakes 50g 2oz 1 large bowl Dates (dried) 100g 4oz 7 Muesli (unsweetened) 75g 3oz 1 medium bowl Figs (dried) 100g 4oz 5 Raisins 75g 3oz 3 tablespoons Cereal & Grains Grapes 325g 13oz 60 Pasta – white or wholewheat 225g 9oz 8 tablespoons Peaches in juice 500g 20oz 1 large can (cooked) Pineapple in juice 400g 16oz 1 large can Rice (cooked) 175g 7oz 4 tablespoons Apricots in juice 400g 16oz 1 large can Tinned spaghetti in tomato sauce 400g 16oz 1 large can Noodles (uncooked) 75g 3oz 1 layer Biscuits Tinned ravioli 500g 20oz 1 large can Plain Digestive 75g 3oz 5 Ginger Nuts 75g 3oz 7 Pulses Fig Rolls 125g 5oz 4-5 Baked beans 325g 13oz 7 tablespoons Jaffa Cakes 75g 3oz 6 Sweetcorn 300g 12oz 10 tablespoons Oatcakes 75g 3oz 6 Red kidney beans 300g 12oz 10 tablespoons Ryvita 75g 3oz 9 Chickpeas 275g 11oz 10 tablespoons Crackers 75g 3oz 10 Rice cakes 75g 3oz 10 Potatoes Boiled 300g 12oz 5 egg sized Dairy Foods Jacket 175g 7oz 1 medium (skin) Rice pudding (low fat) 325g 13oz Almost a whole can Mashed 325g 13oz 5 scoops Ice cream 225g 9oz 4 scoops Chipped 175g 7oz shop portion Custard (low fat) 425g 17oz 1 can Roast 200g 8oz 4 small Milk – whole, semi or skimmed 1000ml 40fl.oz 2 pints Crisps 100g 4oz 4 packets Low fat crisps 75g 3oz 3 packets Confectionery Milk or plain chocolate bar 75g 3oz 1 50g bar Bakery Products Kit Kat 75g 3oz 8 fingers White bread 100g 4oz 3-4 slices Milky Way 75g 3oz 1 standard bar Wholemeal bread 125g 5oz 3-4 slices Mars Bar 75g 3oz 1 standard bar Rolls 100g 4oz 2 soft/crusty Bounty 100g 4oz 1 standard bar Pitta bread 100g 4oz 1 large Snickers 100g 4oz 1 standard bar Naan bread 100g 4oz 2 mini naan Jelly Babies 75g 3oz 1 medium packet Crumpets 125g 5oz 3 Liquorice Allsorts 75g 3oz 1 medium bag Currant buns/teacakes 100g 4oz 1-2 Fruit Pastilles 75g 3oz 2 tubes Fruit scones 100g 4oz 2 Malt loaf 100g 4oz 2-3 slices Sugar/Preserves Welsh cakes 75g 3oz 3 Table sugar – white or brown 50g 2oz 12 level teaspoons Bagels 75g 3oz 1 Jam 75g 3oz 9 level teaspoons Jam tarts 75g 3oz 3 individual Honey 75g 3oz 9 level teaspoons Swiss roll 100g 4oz 3 slices Drinks Fruit juice 550ml 22fl.oz 1 pint Ribena (diluted) 400ml 16fl.oz 2 glasses Lemonade (not diet) 800ml 32fl.oz 2 cans Cola (not diet) 500ml 20fl.oz 1 cans Lucozade (Original) 250ml 10fl.oz 1 glass Isotonic sports drink 600ml 24fl.oz 2 cans

24 25 Table 3: Good sources of protein.

Food Protein Energy Portion size (kcal) Meat and Fish Beef, fillet steak, grilled, lean 31 197 2 slices, 105g Chicken breast, grilled, meat only 39 191 1 breast, 130g Turkey, light meat, roasted 47 214 2 slices, 140g Cod, poached 25 113 1 fillet, 120g Mackerel, grilled 31 359 1 fillet, 150g Tuna, canned in brine 24 99 1 small tin (100g)

Grains and Cereals Wholemeal bread 6 164 2 slices (76g) White bread 6 156 2 slices (72g) Pasta, boiled 7 198 1 bowl (230g) Brown rice, boiled 5 254 1 bowl (180g) White rice, boiled 5 248 1 bowl (180g)

Pulses Baked beans 10 166 1 small tin (205g) Red lentils, boiled 9 120 2 tbsp (120g) Red kidney beans, boiled 10 124 2 tbsp (120g) Chickpeas, boiled 12 169 2 tbsp (140g)

Dairy Products and Eggs Cheese, cheddar 10 165 1 thick slice (40g) Cottage cheese 15 110 1 small carton (112g) Skimmed milk 7 66 1 glass (200ml) Low fat yoghurt, plain 8 84 1 carton (150g) Low fat yoghurt, fruit 6 135 1 carton (150g) Fromage frais, fruit 7 131 1 small carton (100g) Eggs 8 90 1, size 2 Milkshake, with skimmed milk 15.5 325 1 bottle, 500ml

Nuts and seeds Peanuts, roasted and salted 12 301 1 handful (50g) Peanut butter 5 125 On 1 slice bread (20g) Cashew nuts, roasted and salted 10 306 1 handful (50g) Walnuts 7 344 1 handful (50g) Sunflower seeds 6 186 2 tbsp (32g) Sesame seeds 4 144 2 tbsp (24g)

Quorn Products Quorn mince 12 86 4 tbsp (100g) Quorn chilli 9 163 1 bowl (200g) Quorn korma 8 280 1 bowl (200g)

26 27 Evaluating Your Diet Write down everything you eat on one day in the table below. Use the section on nutrients, try to determine the category into which each falls and place a tick in the appropriate column. The majority of your ticks should be in the carbohydrate column, with a range of nutrients in the other column. If your diet does not reflect thisthen you should change the foods and fluids which you consume following the recommendations in this booklet. Do this 2 or 3 different times to evaluate your diet and any changes which you make.

Nutrients Nutrients Time Food/Fluid Consumed Carbohydrates Time Food/Fluid Consumed Carbohydrates

28 29 Suggested Meal Plan for Training and Match-day

Typical Training Day Typical Match-Day (2pm kick-off)

9.30/10am Corn flakes and semi-skimmed milk 9.30/10am Pint of water or cordial Fruit (strawberries, kiwi fruit, oranges) Glass of fresh orange juice 2 slices of toast and jam Glass of fresh orange juice 11am 2 slices of toast and scrambled eggs, tomatoes Cereal and semi-skimmed milk 11.30am Banana or toasted muffin and jam Fruit Pint of water or cordial Fresh orange juice

1pm Jacket potato, prawns and cottage cheese 1pm Sports drink Fruit and low fat fruit yoghurt Jelly sweets/banana Pint of water or cordial Up to match Water 3pm Packet of snack-a-jacks Grapes Half-time Water and sports drink Pint of water or cordial After match Milk shake 5pm Banana or toasted muffin and jam Banana/jelly sweets/Rice Krispie Square Pint of water 5/6pm Soup and bread roll 7-8.30pm Training Chicken, pasta, vegetables in BBQ sauce Bananas and custard 9pm Pasta, chicken, broccoli and tomato sauce Water or cordial Low fat fruit yoghurt Bread roll 8pm 2 slices of toast and jam Pint of water or cordial Water or cordial

30 31 Frequently Asked Questions

Why does my body mass What is the Glycemic Index? Table 4: The Glycemic Index and Carbohydrate Content of Foods. increase the more training I do? The Glycemic Index (GI) of a Depending on the type of training carbohydrate food is an indication Food Portion Size GI Carbohydrate (g) you do, as well as the duration of how slowly or quickly it pushes Lucozade 500ml bottle 95 80 and intensity of your training, up blood glucose levels. Glucose Rice – white 6 tbsp (60g) 87 56 you will use different forms has a score of 100 because it Jacket potato 1 average (180g) 85 22 of energy (carbohydrate and enters the bloodstream faster than Corn flakes Small bowl (30g) 84 26 fat predominately, with some all other foods, giving a sharp rise in Mashed potato 4 tbsp (180g) 70 28 contribution from protein). You blood glucose. Foods that are more White bread 1 slice (36g) 70 18 would generally get a decrease in slowly digested and absorbed such Mars bar 1 (65g) 68 43 body fat levels, again dependant as potatoes, pasta, beans and fruit Squash (diluted) 250ml glass 66 14 on the type of training you are have a GI value of less than 100 and Raisins 1 tbsp (30g) 64 21 completing, with an increase cause a slower and more sustained Crisps 1 packet (30g) 54 16 in the muscle mass of your rise in glucose levels. Table 4 shows Baked beans 1 small tin (205g) 48 31 body. With training you will get the GI of various foods. If you need Porridge (made with water) Small bowl (160g) 42 14 structural changes in your muscles to get carbohydrates into your Spaghetti 4 tbsp (220g cooked) 41 49 as a result of an increase in either bloodstream and muscle cells Apple 1 (100g) 38 12 the number of muscle fibres (fibre rapidly, for example immediately Lentils 4 tbsp (160g) 26 28 hyperplasia) or the size of existing after exercise to start glycogen individual muscle fibres (fiber replenishment, you would choose hypertrophy). This increase in your high GI foods. muscle mass is then reflected in the increases in your body mass you will experience.

32 33 Frequently Asked Questions

What will happen if I don’t eat You should then snack up to 1 hour stomach upset. In practice many lose heat. The amount of sweat before I train or play a match? before your training/match. athletes find that carbonated that you produce and, therefore, The aim of pre-training/match drinks make them feel full and the amount of fluid that you feeding is to top-up the body’s What happens if I don’t eat after ‘gassy’ which may limit the amount lose depends on the intensity carbohydrate stores, maintain training or a match? you can drink. You should aim to and duration of your exercise, blood sugar levels, keep hunger at If you don’t eat at all following drink water as the bulk of your the temperature and humidity bay and keep well hydrated. During training or a match, or eat the daily fluid intake, and you may of the environment, your body the first hour of exercise, most of wrong kinds of food (high fat benefit from a sports drink during size, fitness level and individual your carbohydrate energy comes options), then you will replace training and matches as this also characteristics. An excessive loss from muscle glycogen, so if you your carbohydrate stores within provides energy. You should drink of fluid (dehydration) impairs do not eat anything beforehand, your body more slowly, than if carbonated drinks in moderation, performance and has an adverse then you will have less energy you consume a high carbohydrate if at all. effect on health. As blood volume available in your body and you will snack/fluid/meal. This means it decreases and body temperature fatigue quicker. This will mean you will take longer to refill your body’s Why do I need to drink so much rises, it places extra strain on will sprint less, have less power, will carbohydrate stores. You will then fluid when I am training? the heart, lungs and circulatory be less accurate in your decision- start your next training session Whenever you exercise you lose system, which means the heart making and technical actions, and with less energy in your body, fluid, not only through sweating has to work harder to pump blood cover less ground. which will have a negative effect on but also as water vapour in the round your body. The strain on You should aim to have your your performance. The higher your air that you breathe out. When your body’s systems means main meal, containing about 2.5g carbohydrate intake, the faster you your muscles start exercising, that exercise becomes much carbohydrate/kg body-weight can refuel your glycogen stores. they produce extra heat, this harder, and your performance (125g of carbohydrate for a 50kg You should aim to consume at least is why exercise makes you feel drops. You can prevent your body player) 3-4 hours before training/ 1g/kg body weight of carbohydrate warmer. Extra heat has to be from becoming dehydrated by match, leaving enough time for (60 g if you weigh 60kg) during the dissipated to keep your inner body offsetting fluid losses. The best your stomach to settle so that you 2 hour post-exercise period. temperature within safe limits. way to do this is to make sure you feel comfortable, not too full and If your temperature rises too are well hydrated before you start not too hungry. Your pre-training/ Are fizzy drinks good for hydration? high, normal body functions are exercising, and to drink plenty of match meal should be based on Research has shown that upset and eventually heat stroke fluids during and after exercise low GI carbohydrates, low in fat and carbonated (fizzy) and still sports can result. The major method of to replace losses. protein, low/moderate in fibre, not drinks produce equal hydration heat dispersal during exercise is too bulky/filling, not salty or spicy, in the body. However, carbonated sweating. Water from your body enjoyable and familiar, easy to drinks tend to produce a higher is carried to your skin by the blood digest and should include a drink. incidence of mild heartburn and capillaries and as it evaporates you

34 35 Frequently Asked Questions

Are caffeine drinks a good idea? always adequately hydrated. difficult to achieve. Also, if you do in carbohydrate and ensure that Coffee, tea, cola and a number of During training and matches you not eat the recommended five you eat immediately after each sports drinks contain caffeine, a should aim to consume an isotonic portions of fruit and vegetables match so that you refill your body’s stimulant that has been shown drink which will help you to retain daily, you may not be getting carbohydrate stores more rapidly. to improve performance in both the fluid, thereby maintaining your optimal intakes of many vitamins You should also ensure that you endurance and sprint-based hydration status. and minerals. A well-formulated snack on carbohydrate-rich foods activities, football is a mixture of multivitamin and mineral throughout the day to help to these. It can also improve alertness Are salads a good food choice? supplement can help to ensure restore your body’s carbohydrate and lift your mood. A moderate and Choosing a salad may not be as that you get enough vitamins stores. Depending on the duration regular intake does not dehydrate sensible and as healthy as you and minerals so that your growth, and intensity of your match, as the body but in larger doses or think. Some salads from food physical and mental development well as your position, you could when taken by those who are not retailers contain almost the same and physical performance will burn 1000-2000kcals during each regular caffeine-takers, it can have number of calories as two burgers. not be impaired. Try to choose match. If you compete in several a marked diuretic (dehydrating) It is important to look out for brands that have been produced matches during the day, it is effect. You will have to offset this hidden calories in accompanying by established manufacturers important to refuel and rehydrate effect by drinking more fluid before products like salad dressing, with a good reputation for quality as fast as possible so that you have and after exercise. The safest potato salad, coleslaw, cheese, control and clinical research. Any a good chance of performing well advice is to keep off caffeinated mayonnaise and salad cream. supplements you do consume in your next match. Consume at drinks before, during and after Generally a salad can provide should have a well-identified and least 1g carbohydrate/kg body exercise if you are sensitive to its a perfectly balanced meal if plausible mechanism of action weight during the 2-hour post- side effects. the correct choices are made. based on what is known of the match period. energy systems and of the factors Should I add more salt to my diet? Do I need to take a vitamin that limit performance. They Excessive sweating during supplement? should be free of harmful side- exercise may cause a marked In theory, you should not need effects and not pose any health loss of sodium (salt) from your to take a supplement if you are risk, and they should be free of body, but as salt is present in eating a well-balanced diet and any risk of an adverse drug test. most foods, supplements are eating a wide variety of foods. usually not necessary. Extra salt But, in practice, not many athletes What should I consume during is more likely to cause, rather than manage to do this. Reliance on multiple game tournaments? prevent, cramp. Dehydration is fast foods, ready-made meals, If you have multiple matches normally the cause of cramp, so processed snacks, peer pressure on different days, then you you should ensure that you are and time pressure make this very should consume a diet high

36 37 Frequently Asked Questions

If you only have a few hours not too filling. Suitable foods are between matches, you may prefer listed in table 5. Take these with liquid meals such as sports drinks you in your kit bag. Drink at least and glucose drinks. These will help 500mls fluid immediately after to replace both glycogen and fluid. competing and continue drinking If you are able to eat solid food, at regular intervals to replace choose carbohydrates with a high fluid losses. GI that you find easy to digest and

Table 5: Food suitable to eat between matches or immediately after events.

Food items Sports drink Bananas Breakfast cereal Energy bars Cereal bars Sandwiches or rolls filled with honey, jam or bananas Dried fruit, fig rolls Rice cakes Jelly sweets Smoothie Yoghurt drink or milk shake

38 39 Frequently Asked Questions

When I am travelling to a fixture or Yoghurts Table 3: Good sources of protein. eating out what are the best food Fresh fruit choices to help my performance? Dried fruit Type of Restaurant Good Choices Unhealthy Choices When you are travelling to compete Prepared vegetable crudités, eg Pizzeria Tomato, vegetable, ham, Salami, mince, beef, away from home, organise food carrots, peppers, cucumber, celery spicy chicken or seafood pepperoni, extra cheese and drink in advance and take these Snack-a-jacks pizza toppings toppings with you. You should aim for high Ice buns Burger Plain, grilled burger, flame Large burgers, chicken carbohydrate, low fat foods/snacks. Rice Krispie Squares grilled chicken, fruit nuggets, fries, doughnuts, apple pies, salad with high Do not rely on service stations, Small bags of nuts fat dressings, milk shakes fast food restaurants, railway/ Indian Chicken tikka, tandoori Meat curries, meat dansak/ airport catering outlets as healthy Drinks chicken, dahl, channa dahl, korma/madras, samosa, choices are often limited. Make sure Bottles of water rice, naan bread, chappati bhajis, puri, paratha you take plenty of drinks, in case Yoghurt drinks Chinese Chicken, vegetable or Duck, sweet and sour balls, of delays. Air-conditioned travel Smoothies prawn chop suey, stir fried fried rice/noodles, prawn in cars, coaches and planes can Sports drinks vegetables, seafood or crackers, egg foo yung quickly make you dehydrated. chicken, boiled rice, noodles, Similarly if you are eating out, sweet and sour sauce Mexican Bean burrito, tortillas or Tortilla chips, potato skins, Here is a list of suitable snacks for you can still eat healthily by tostadas with beans/ beef chilli, tortillas/burritos eating while travelling: making the right menu choices, vegetable chilli, fajitas with with beef, chimichangas, (beware of hidden fats contained chicken/vegetables sour cream, onion and Sandwiches filled with chicken, in fried foods, creamy sauces, garlic dip tuna, banana, peanut butter or jam batter coated fish/chicken) Italian Ciabatta, pasta with tomato/ Pasta with creamy/ Rice cakes, oatcakes as highlighted opposite: vegetable or seafood sauces buttery/meat based sauce (eg napolitan, primavera, (eg carbonara, alfredo, spinach), risotto, gnocci, bolognaise), lasagne, grilled chicken/fish, pasta cannelloni, garlic bread filled with spinach/ricotta “When all other things are equal, Steak House Grilled steak, salads, jacket Fried/battered fish, garlic it is the attention to detail in potatoes, fruit mushrooms, garlic bread, relation to your nutrition and fluid scampi, steak with creamy intake which can be the difference salad dressings/dips, between winning and losing. puddings Food is fuel!”

40 41 This book was first edited by Dawn Scott (former Head of Exercise Science (Women’s) for ).

Revisions to this book have been made by Naomi Datson who is the current Head of Exercise Science (Women’s) at the Football Association. Naomi is a graduate of Liverpool John Moores University, holding a Masters of Research and an undergraduate degree in Sport Science (Physiology). Prior to working for the FA, Naomi was awarded a one year scholarship to the Australian Institute of Sport to work in their Physiology Department. Naomi is responsible for providing Exercise Science support to all of the International women’s squads by managing player’s physical preparation and recovery during training and fixtures. Naomi oversees the England players’ diet, nutrition and hydration.

42 43 Produced by:

The Football Association , Wembley, , HA9 0WS

TheFA.com 5517