Nutritional and Health advice
August 2006
The first game is fast approaching and the season will get underway in a few short days, but how should we prepare for the games ahead?
A good balanced diet is the key to a professional and successful athlete (so no pies or kebabs Morgan). Eating carbohydrates will give an athlete a good source of slow releasing energy, marathon runners eat pasta the night before they run as it gives good levels of energy, you should too, and wash it down with water (not beer Minty) water will wash out your body and hydrate you for the match.
Sleep is also an important part of preparation, you should get at least 7 hours, try and get more if you can, and with those of you with ladies don’t wear yourselves out the night before the game (Jimbo). Also don’t let any babies keep you up all night, its ladies night Friday night (Euan).
On the day of the match porridge will be a good breakfast to have, it helps prepare you mentally and physically, it wakes you up and gives your body an extra dose of carbohydrates. Again only drink water, no fizzy drinks, red bull may give you wings but we want to keep the ball down during the game, these drinks can also over stimulate you and lead you to do something silly like being sent off (Nathan, Euan).
Drink water before during and after the game, this will help keep you hydrated and fit to play. If you’re dehydrated by just 10% your performance can drop by 33%! So don’t only drink water when you feel thirsty, keep a good flow of it going throughout the game. Before the game and at half time take on some food that will give energy quickly, chocolate is a good source of quick energy but will also sit in your stomach so don’t eat it, oranges is more traditional but a pain to cut up
and eat. Instead eat bananas or Haribo! Haribo sweets give quick energy without making you fat or give you stitches, so as a team bring along a couple of bags of Haribo to share. (Sylvain’s favourite are the sour ones or Joosters for your reference!)
Warming up is also an important part of playing sport and everyone must do it you should be at the game for enough time to take part in a 15min warm up, minimum! So don’t be late (Sacbuker) a warm up should consist of a pulse raiser, if walking raises your pulse then you need help (Morgan)!
A gentle jog is good way to raise the pulse, as the pulse raiser continues quicken the pace. After this, stretch the muscles, every part of the body should be stretched, stretches should last 8-10sec and you should be slightly uncomfortable during the stretch, if it doesn’t hurt at all you should stretch further till it does. Don’t bounce while stretching it rips the muscle and will hurt! Ply metric stretches are the best, this is stretching whilst moving, like lunges.
Most importantly be safe and have fun!
Written by the Kings AFC editorial team
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