Meal Suggestions
Deciding what to eat can be difficult. Here are some simple suggestions that can help with choosing what to eat for breakfast lunch and dinner on either 1. Training/match day, 2. Rest days.
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Remember: these are only suggestions. Each individual's meal size will vary due to different needs. The size of the person, training/match demands and the particular goals such as fat loss or muscle gain will determine how much one should eat.
Pre - Meal/ Breakfast
2 - 4 hours pre
Each meal should contain protein and carbohydrate and be lower in fat especially the pre training/game meal.
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Porridge with variety of toppings (mixed seeds and fresh berries)
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Museli with yogurt and chopped fruit
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Egg, banana and oat pancakes (recipe)
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Scrambled eggs on brown bread
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Pasta with pesto/tomato sauce with breast of chicken
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Turkey/chicken stir fry with vegetables and rice (lime juice, soy sauce)
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Fillet of cod, sweet potato and green beans
Post - Meal
1 hour post
Breakfast
Lunch
Dinner
​High in carbohydrate and protein to ensure immediate recovery via glycogen storage and amino acids to reduce muscle breakdown and promote positive protein synthesis
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Pasta with pesto/tomato sauce with breast of chicken
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Turkey/chicken stir fry with vegetables and rice (lime juice, soy sauce)
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Fillet of salmon, sweet potato and green beans
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Home cooked oven chips with homemade chicken/beef burger
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Spaghetti bolognese with onions, mushrooms and carrots
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Chicken curry with rice
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2 potatoes, ham/turkey slices and vegetables.
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2/3 Scrambled eggs, 2 rashers, half an avocado
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Bowl of greek yogurt with berries and spoon of flax seed
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Omelette with chopped vegetables, chorizo and cheese
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Smoothie with fruit, spinach, whey, milk, nut butter.
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Chicken/turkey/tuna with mixed salad and a piece of fruit
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Beef stir fry with lots of vegetables
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Vegetable soup, a tin of tuna and a piece of fruit.
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Frittata with fresh salad
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Any combination of meat/fish, beans, fruit and vegetables.
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Less starchy carbs such as rice, potatoes and pasta.
1. Training or Match day
Portion sizes will vary on the intensity of the session.
Rest or Non training Day
Carbohdrate levels can be reduced but it's important to keep protein consistent. Include more good fats and replace starchy carbs with fruit & vegetables. Eat enough of food to meet energy levels.
Eat snacks as required throughout the day.
