Three days before competition

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.

Eat low fat meals:
Avoid fried foods, burgers, pies, and chips.

Eat high carbohydrate foods:
Things such as bread, pasta, noodles, rice and cereals.
Potatoes contain plenty of carbs.

Greens:
Source of vitamins, etc. Mix high carbohydrate with vegetables and salad.

Plan ahead:
Buy all the food you will require the next
day in advance.

Sleep:
An early night will help you relax.

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.

Meals for the night before

• Ratatouille and rice
• Tuna fish or vegetable risotto with bread rolls
• Lasagna with crusty bread Jacket potato with chicken and vegetables.

Ratatouille and rice

Tuna fish or vegetable risotto with bread rolls

Lasagna with crusty bread Jacket potato with chicken and vegetables.

Matchday menu
Get up in good time and make sure you have your breakfast. We will presume the match is kicking off at 1500 GMT.

Here are some tips for the day:

• Have an isotonic drink after your breakfast
• Take a cool box containing your food and drinks
• Make sure you take plenty of high energy snack bars
• Do not rely on the canteen at the place you are going to having everything you need - they probably won't.
• It is advisable to check up on their eating facilities before the day.

Fruit is a vital part of breakfast

Light lunch
Have a light lunch around three to four hours before start

Alan Shearer always has chicken and beans but most people would find this too heavy after a good sized breakfast.

A better lunch would be to have a small pasta dish or jacket potato and beans or cottage cheese.

If you are involved in a sport which takes between one and three hours such as running, football, rugby, tennis, cycling, swimming then you should be fully prepared for your race.

If your event is likely to take more than three hours to complete (eg: marathon running) then this preparation may not be ideal for you.

During the match
Once the competition has started, it is important to consume liquid when you can.

If possible, aim for 100-150ml every 15 minutes.

If you are playing a team sport or tennis you should try to eat a banana at half-time or in the break.

After the match
It is crucial you refuel your body with all the energy which has been lost. Drink plenty of fluid - an isotonic drink if possible - and have a high carbohydrate and high protein meal.

An example of a good breakfast would be:

1. Fruit juice
2. Cereal or porridge
3. Plus one of the following:

• A piece of fruit
• Yoghurt

1. And one of the following:

• Toast with honey or jam or even baked beans
• Pancakes, crumpets or hot cross bun

Good Breakfast

Porridge: Washed down with fruit juice

Yogurt: Or a piece of fruit if you prefer

Toast: With honey or jam

Energy drink: Isotonic is best