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Potato
Potatoes contain plenty of carbs
Three days before competition

Your diet should change slightly when the match moves to just three days away.

It is crucial you reduce the number of fats you eat in this period and that you start to build up your glycogen stores.

This means eating lots of dishes which are high in starchy carbohydrates such as bread, noodles, rice and potatoes.

Try to replace chips in your diet with bread rolls. If you feel like a snack try fruits and high energy snack bars instead of crisps.

One day before match

The day before the match is the time to make sure your body is prepared for the big day.

Increase your fluid intake. Drink around 500-1000ml of water or isotonic fluid.

Continue to build up your glycogen stores and remember that the meal the night before the match is crucial.

It could be the difference between victory and defeat.


HEALTHY EATING ::
:: Sport Academy has moved

Two weeks to go
Final few days
Matchday menu

Nutritional tips
Eat low fat meals: Avoid fried foods, burgers, pies and chips
Eat high carbohydrate foods: Such as bread, noodles, pasta, rice and cereals
Greens: Mix high carbs with vegetables and salad
Plan ahead: Buy all the food you will require the next day
Sleep: An early night will help you relax

Meals for the night before
Ratatouille and rice
Tuna fish or vegetable risotto with bread rolls
Lasagne with crusty bread
Jacket potato with chicken and vegetables




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