EAT WELL, DRINK WELL, PLAY WELL
Tips for better drinking during football are:
PRE-GAME
• The hydration process should start at least 4 hours before the game. You should aim to consume 1-2 glasses (500mls) of fluid every hour before the game.
• Immediately before training or games you should consume 1-2 glasses (500mls) of fluids.
DURING TRAINING/GAMES
• Drink well during half time breaks, approximately 1-2 glasses (500mls) at half time.
• In hot weather, drink more and take drinks during stoppages in play.
POST-GAME
• Players should aim to drink approximately 1.2-1.5 litres of fluid in the 4-6 hours following competition.
Water vs Sports Drinks- What’s best?
• Sports drinks all contain 6-8% carbohydrate and 12-18mmol/L of sodium which are essential in refuelling the body.
• Water is still a suitable option during exercise, however it does not stimulate fluid intake to the same extent as sports drinks.
• Cordial, soft drinks and juice are generally a less suitable choice.
Tips for better eating during football are:
PRE-GAME
| Time Before Game | Suggested Food Choices |
| 3-4 hours | crumpets with jam or honey + flavoured milk baked potato + cottage cheese filling + glass of milk baked beans on toast breakfast cereal with milk bread roll with cheese/meat filling + banana fruit salad with fruit-flavoured yoghurt pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat) |
| 1-2 hours | liquid meal supplement milk shake or fruit smoothie sports bars (check labels for carbohydrate and protein content) breakfast cereal with milk cereal bars fruit-flavoured yoghurt fruit |
| Less than 1 hour | sports drink carbohydrate gel cordial sports bars jelly lollies |
POST-GAME
A post-match meal of sandwiches (with meat/cheese filling), soup, fruit, and carbohydrate-containing drinks (e.g. low-fat flavoured milk, fruit juice, or sports drinks) after the game at the club or in the car on the way back from ‘away’ matches can get recovery off to a good start.
This information has been provided from the Australian Institute of Sport. For further information please refer to the AIS website www.ausport.gov.au/ais/nutrition
If there are any further questions regarding this topic or areas of interest you would like covered in future editorials please contact either a Jubilee Sports Physiotherapy clinic or email office@jubileesportsphysio.com.au.
This information is provided to Sutherland Shire Football Association by Jubilee Sports Physiotherapy as part of its commitment to Shire football and the SSFA.
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