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The Academy helps fine-tune the build-up to your big day with some nutritional advice.


Two weeks to go

For the two weeks building up to the match you should follow a high carbohydrate/low fat diet.

A good example of a high carbohydrate meal would include: Pasta, rice, potatoes (not chips), noodles. Mix this with plenty of vegetables.

Make sure you do not start eating foods which you would not normally eat - the last thing you want to do is upset your stomach.

A good breakfast would be porridge or cereal. Try not to snack outside meal times.

If you do get hungry between meals eat fruit or energy bars.

Remember to drink plenty fluid before, during and after you train.


One week to go

With just seven days to go until the competition you should have a dress rehearsal of the matchday.

Try to plan and practice your matchday menu (see matchday for details) and see if it fits in well with the competition.

If it works then you will feel more relaxed on the day in the knowledge that the menu suits you.

If not then try something different - perhaps a menu which works well for you in training.

This should include plenty of fluid throughout the day - around 1000ml before the competition and plenty afterwards to prevent you from dehydrating.


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Two weeks to go
Final few days
Matchday menu

High carb foods
Pasta
Rice
Potatoes
Noodles



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