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INJURY & MASSAGE THERAPY.

David Herriott. The Clinic,Blenheim Rd Deal, Kent. CT14 7DE. Telephone: 01304 370100 Mobile: 07870 112823.
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NUTRITIONAL GUIDELINES

 
 

FOOD CHOICES

The food choices listed below are those which you should consider where the emphasis is on keeping body fat low.The key is for you to consider a low GI carbohydrate intake and a focus on protein-type foods supplemented with vegetables and salads.

 

Breakfast

Good Choice

Moderate Choice

Poor Choice

Porridge/Muesli

Oatabix/Oatiflakes

Skimmed milk

Eggs

Ham/grilled bacon

Poached/grilled fish

Mushrooms

Tomatoes

Wholegrain toast

Fresh Fruit

Yoghurt

Water/cordial

Fresh Apple Juice

Bran Flakes

Semi-skimmed milk

Baked beans

Wholemeal toast

Fresh OrangeJuice

Jam/Marmalade

Tea/coffee

Sugary Cereals

Corn Flakes

Full fat milk

White Bread[Soft Break]Baguettes

Croissant

Butter/Margarine

Cheese

Fried Food

Fizzy Drinks

 

Lunch

Good Choice

Moderate Choice

Poor Choice

Chicken/Fish/Eggs

Soup

Wholegrain bread/rolls

Salad items

Basmati rice/ Pasta

Fresh Fruit

Yoghurt

Fruit Cordial/Water

Fresh fruit juice

Beef/Pork/Lamb

White bread/rolls

White rice

Vegetables

Cakes/biscuits

Stodgy puddings

Pies/pastry

Fried foods

Cheese

Butter/Margarine

Fizzy drinks

 

 

Beef/Pork/Lamb and vegetables become Good Choices when NO training in the afternoon           Dinner

Good Choice

Moderate Choice

Poor Choice

Meat/Fish

Eggs

Baked beans

Other Beans

Soup (not creamed)

Salad foods

Vegetables

Water

Yoghurt

Cheese

Smoothies

Crackers/Ryvita

Wholegrain bread

Wholemeal pasta

Brown basmati rice

Fruit

Pies/pasties

Bread/Rolls/baguette Pasta/Rice/Potato

Cakes/Biscuits

Sweets

Dried fruit

Fizzy drinks

Carb drinks

SMALL amount of pasta or wholegrain rice is okay

Supper (IF you have one!!)

Good Choice

Moderate Choice

Bad Choice

Soup

Fish/meat/egg

Omelette

Salad items

Water/Cordial

Porridge/Muesli

Cheese

Crackers/Ryvita

Fruit

Handful of nuts

Cereals

Bread

Cakes/biscuits

Sweets/chocolates

Crisps

Pies/pasties

Sports drinks

Fizzy drinks

Fresh fruit juice

Dried fruit

[Snacks choices between meals

Good Choice

Moderate Choice

Poor Choice

Fresh Fruit

Dried fruit

Yoghurt

Plain nuts (handful)

Milk

Fresh fruit juice

Smoothie

Water

Cheese

Sports drinks

Cakes/biscuits

Sweets/chocolates

Crisps

Pies/pasties

Fizzy drinks

Snacks choices AFTER Dinner

Good Choice

Moderate Choice

Poor Choice

Soup

Low Fat Yoghurt

Fresh Fruit

Plain nuts (handful)

Salad items

Water/Cordial

Porridge/Muesli

Homemade Smoothie

Cheese

Dried fruit

Cereals

Bread

Cakes/biscuits

Sweets/chocolates

Crisps

Pies/pasties

Sports drinks

Fizzy drinks

Fresh fruit juice

 

Snacks choices AFTER training

Good Choice

Moderate Choice

Poor Choice

Dried fruit

Yoghurt

Cereals

Bread/toast

Fresh Fruit

Plain nuts (handful)

Milk

Sports drinks

Fresh fruit juice

Smoothie

Porridge/Muesli

Tinned fruit

Jelly beans

Cakes/biscuits

Sweets/chocolates Fizzy drinks

Soup

Cheese

Crisps

Pies/pasties

PREPARING FOR A GAME – the final 24 hours

Match day,IF you have prepared well in the DAY BEFORE, is a top up.

How should you prepare, nutritionally?

  1. Get yourself ready TWO DAYS BEFORE – these are Carb-up days and also a chance to make sure you drink enough fluids.

  1. Eat good breakfasts on these days – including cereal/porridge AND toast + fresh fruit and yoghurt + scrambled/poached egg if you wish.

  1. Eat lunch containing sensible amounts of pasta or rice or potato or bread or a mixture!! Don’t forget some meat or fish and vegetables/salad too.

  1. Eat dinner with some pasta or potato (or rice) and bread, and good amounts of fish or meat and salad and/or vegetables. But don’t stuff yourself!!!

  1. Drink about ½ litre of water with each meal AND then some more in between meals.

Think – fluids, carbs, and protein

PRE-MATCH MEAL

The emphasis is on easily digestible protein, low GI carbohydrates and low fat

Oatibix/Muesli/Porridge

Mushroom soup and wholegrain rolls

Griddled chicken strips with fettucini

low fat tomato based pasta sauce and a mushroom based sauce.

Barbecue chicken strips with wholemeal pitta bread

Mushroom and chicken omelette with wholegrain toast and baked

beans.

Fresh fruits, low fat yoghurts, Muller rice.

Bottled still water

No added sugar cordial

Skimmed milk

POST-MATCH RECOVERY

The Aim is:-

1. Replenish energy with Carbs – around 2 g/kg body weight.

2. Recover and repair muscle with Protein – around 0.5 g /kg body weight

3. Rehydrate with fluids – around 1.5 x your body weight loss.

Types of food/drink (Immediate):-

Pizza, griddled chicken kebabs on sticks with low fat dips

Hot chicken/ham/steak baguettes

BAKED potato wedges

Fresh or dried fruit

Carbohydrate-Protein shake or Smoothie

Sports drinks

Milk/milk shake

Water

Types of food (at home):-

Pasta meal – chicken pasta bake, spaghetti bolognaise, meatballs and

Spaghetti, chicken lasagne, etc

Curry meal - chicken/beef/lamb curry with wholegrain rice (NOT korma)

Potato meal – sausage and mash, shepherds pie, homemade burger and

mashed potato/sesame bun

Flavoured yoghurts

Low fat cakes – banana, sponge, fruit

Research Institute for Sport & Exercise Sciences

FACULTY OF SCIENC

 

Don MacLaren