Download Carbohydrate: Carbohydrates are a vital component of energy for

Carbohydrate: Carbohydrates are a vital component of energy for sport. They are a source of fuel and provide
power for muscles to work effectively and efficiently. Without carbohydrates during exercise the body uses protein
for energy. Protein is vital for healthy body function and muscle building. If required during exercise in the absence
of carbohydrate there can be a detrimental effect on muscle performance and recovery. Carbohydrates are stored as
glycogen which in turn supplies the body with energy for thirty to ninety minutes or more. Therefore it is important
not to rely on protein as an energy source. It is ideal to consume carbohydrates before, during and after exercise.
There are simple and complex carbohydrates. Simple carbohydrates like energy drinks and fruit are able to be
converted into energy very quickly. Complex carbohydrates like spaghetti, and pasta, take longer to absorb into the
body. Consumed at appropriate times maximises athletic performance.
Be cautious if overloading with carbohydrates and not exercising, glycogen remains in the body and is then
converted to fat.
Protein: Proteins are the building blocks for muscles. Muscles use high amounts of protein to repair after high
intensity training and games. Consume foods high in protein such as red meat, chicken, protein bars, etc
Potassium: Lack of potassium causes muscle soreness. During exercise muscles are worked producing an increase
in lactic acid levels that can lead to cramping and sore muscles. Eat foods high in potassium. Choose a selection of
bananas, oranges, melons, raisins, at half time and full time to help and aid recovery.
Game Day Preparation Suggestions (carnivals, fixtures and training)
Dinner choice: night before
Pasta, spaghetti or noodles meal
Breakfast choice
Fruit and low fat yoghurt
Muffins
Baked beans/spaghetti on toast
White rice
Toast and jam
Eggs
Cereal with low fat milk
Fruit juice
Smoothie
Sustagen/milo with low fat milk
Get Up and Go type energy drink.
Make sure you are fully hydrated before any game or training. If you feel thirsty chances are you are already
dehydrated.
Lunch
3-4 hrs before game:
Ham and salad sandwiches on white bread or something similar (easy preparation for carnivals)
White rice, black bean or green pea canned soup
Pasta with low-fat tomato sauce
Fruit juice
2 hrs before:
Tub low fat yoghurt and box of sultanas or similar
1hr before
500ml sports drink
Snacks
Tub low fat yoghurt
Fruit: apples bananas, grapes, pears etc box of sultanas, dried fruit, and mixed nuts
Glucose lollies during carnivals.
Half time
Water
Sports drink
Watermelon, bananas, Muesli / energy bars box of sultanas, glucose / jelly lollies
After games and training: within 30 minutes and before your next meal
Water (drink as much as possible)
Sports drink
Tub low fat yoghurt
Fruit: apples, oranges, bananas, grapes, pears etc Muesli / energy bars box of sultanas, dried fruit, mixed nuts
Get Up and Go type energy drink.
If consuming alcohol ensure body is fully hydrated prior. Alcohol slows muscle recovery.
Your next meal should consist of a balanced diet of high protein and vegetables.
What to take to a carnival
Fluids:
Water X 5 lts minimum
Sports drink 4 X 500 ml
Fruit poppers
Get Up and Go type energy drink.
Snacks:
Tub low fat yoghurt
Fruit: apples bananas, grapes, watermelon, pears etc Muesli / energy bars Box of sultanas Dried fruit Mixed nuts
Glucose / jelly lollies
Get up and go type energy drink
Club provides sunshades, playing strips and warm up equipment
Sunscreen
Hats
Water bottles
Sunglasses
Shin pads
Shorts /socks (royal blue or similar)
Camping chairs
Strapping tape
Tape (same colour as socks)
Liniment / deep heat
Esky and ice
Freezer bags
Tea towel / chux kitchen wipes or similar
Small glad wrap
First aid
Spare clothes
Toiletries / towel
Rain jacket / pants/ umbrella
Jumper / jacket