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.

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

FROM THE BBC >>
::	Nutrition
::	Eating to succeed
::	Healthy eating