Nutritional Support

Nutritional Support

Folly Lane ARLFC

Nutritional Support

  • ‘Power charge’ your day with BREAKFAST

    e.g. porridge, Shredded Wheat, Weetabix

  • Aim to eat a total of 6-8 smaller servings spread every 2-3 hours
  • Ensure you are adequately FUELLED for exercise

    e.g. eat 1.5 – 2 hours before training/matches

  • After exercise, make sure you adequately RE-FUEL

    e.g. bring a banana to each training session to eat on the way home, then have a serving/meal within 1 hour of finishing training/matches.

  • Aim to drink a minimum of 3 – 4 litres of fluid EVERY day

    Carry a bottle of water with you at ALL times if possible

  • Make sure you bring a drink to training

    This can be an energy drink, e.g. Lucozade Sport, Powerade


    If you want to decrease body fat, WATER is better

  • Aim to consume a minimum of 5 servings of fruit and vegetables EVERY day

    Fruit is an ideal snack, e.g. apple, peach, kiwi, strawberries

  • Finally, where possible, avoid sugary and/or fatty foods, e.g. crisps, cakes, sweets, biscuits etc ... especially before sleeping.


Nutritional Support