Snacking options I eat a lot of fruit for the simple sugars — particularly when exercising — so my preferences are apples and bananas during a game rather than a handful of lollies. Dinner My last meal of the day usually consists of some pan-fried fish such as a flathead with steamed veggies or a tossed salad.
Eating regularly, accurately and healthily means you always have the right amount of energy to train and recover.
Eating well-balanced, nutrient-rich food that gives you a slow energy release throughout the day is paramount for being able to maintain concentration in meetings and stay awake. I try to get most of my carbohydrates from vegetables such as sweet potato rather than eating any pasta or white rice. I try to have the best cut of meat, which is usually grass-fed beef — stay away from the grain-fed where possible — the grass-fed beef tastes the best.
Breakfast can be the meal that lets us down on the protein front. After a training session or match AFL players need a hearty meal. Look for a quality carbohydrate and a protein source, with plenty of veggies. Some popular post training meals I have found players enjoy are:. Staying hydrated helps limit fatigue and maintain concentration. Water is generally enough for both training and games for most of us.
At the elite level an oral rehydration fluid and sports drink might be useful for the electrolytes and sugar for energy.
However, water with old fashioned, half time oranges or bananas can top up energy levels and provide some electrolytes for most of us. As a spectator what will you eat to cheer on your team? A pie or hot dog is traditional. How about marinated chicken strips on the barbeque in a wholegrain roll with a shredded slaw or salad and salmon baguette?
A homemade meat pie with slow cooked meat and veg or a cheese and fruit platter or some freshly roasted nuts? Like some more sports nutrition information? Athletes need to take every available opportunity to consume fluid before, during and after these sessions. Across winter months, in — season hydration needs can be overlooked. However, given the key performance benefits of maintaining adequate hydration status, it is important for athletes to be aware of their average losses to gauge an understanding of their personal requirements before, during and after games.
Fluid requirements also vary widely between individuals depending on their body size, genetics, fitness, positional requirements, match-intensity and their ability to tolerate fluid intake during a game. An Accredited Sports Dietitian can assist individuals in learning more about their fluid requirements, sweat rate and sweat composition during exercise. AFL games at different levels junior, state, senior are often played at different times. Junior or state games are generally played mid-morning to mid-afternoon and senior games are generally played mid-afternoon to evening.
From a nutritional perspective, it is often beneficial to work backwards from the game start time. The predominant fuel to optimise performance during an AFL game comes from the breakdown of carbohydrates, so it is important to start matches well-fuelled. It is generally recommended that the last main meal be consumed hours before the start of the match.
The small amount of protein in this meal may help to prevent hunger. Given the length and intensity of an AFL game, players should be ingesting some fuel during the game in the form of either food or fluid. The quarter time breaks provide a good opportunity for hydrating and re-fueling. Nothing too heavy," Austin said. It might be some pasta, sushi rolls with extra salad and chicken, burrito or a wrap with salad and meat. After morning training and first lunch is second lunch, which is usually eaten in the early afternoon.
To tie the players over until dinner time, Austin said the team will have a small afternoon snack. To make sure the players are getting the right macronutrient balance, they use the portion plate model of thirds. Yes, if the players are still hungry, or they're trying to gain weight, there's more food to be eaten after dinner. Or they might have fruit toast with ricotta and banana.
Or, for a treat, a few squares of dark chocolate once or twice in the week. After games Austin pushes smart recovery options for the players like chicken wraps, fruit or toast to replenish and repair depleted muscles. Some of them will have avocado and Vegemite on toast or rice pudding post game," Austin said. A few will have a couple of cups of tea or coffee during the day, but not more than two as we don't want it to interfere with their sleep.
Or a few lollies, not a whole packet is what we're encouraging. Or it might be one muesli bar as a sweet treat. Or if it's a cake or a muffin, just one piece like any of us would have.
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