SATURDAY

Saturday is match day, so it’s important to have a high carb intake, combined with lots of fluid such as water as well as a sports drink, which results in greater exercise capacity. Protein intake closer to kick-off, and post-match, helps with recovery. WHAT TO EAT: A breakfast of porridge, fruits and nuts is good. The pre-match meal normally consists of whole-wheat pasta, vegetables and grilled chicken. Closer to the game, bananas, protein gels and energy drinks are ingested. Energy drinks, water and sweets may be taken at half-time, with protein shakes immediately after the final whistle followed by a high-carb dinner.