This is a fitness schedule for amateur / semi pro players.

Suggestions for pre-match meals.

Limit fats. The first rule for optimum digestion is to reduce the fat content in the pre-match meal. Sausages, fat meat & sauces should be avoided as should cream, cheese & full fat milk. Minimal quantities of butter, margarine & oil are acceptable.

Fats take a relatively long time to be digested, whilst also lengthening the digestion time for other foods taken at the same time. Once digested & absorbed into the blood stream fats can raise the lipid concentration in the blood & reduce the brains efficiency.

Limit proteins. It is not necessary to consume protein foods such as meat, eggs, cheese & milk in the pre-match meal. If a player feels a psychological need for protein, a slice of lean meat would be the most suitable option.

Plenty of complex carbohydrates. Food rich in carbohydrates are usually very digestible & increase glycogen levels in both muscles & the liver. Complex carbohydrates are preferable & are found in such foods as pasta, bread, rice & potatoes.

Avoid simple sugars. Simple carbohydrates as found in normal kitchen sugar & sugary foods & drinks must be limited. When sugar is taken in any quantity, there is an initial surge in the level of sugar in the blood. This is followed by the production of insulin which enters the blood stream in a larger quantity than normal.

When there is an excess of insulin in the blood, the blood sugar levels will quickly fall to a level below normal - a situation that will prevent a player performing at maximum efficiency.

Avoid incorrect food combinations. If different food types requiring different digestive processes are combined, problems might occur. Fruit should therefore not be eaten at the end of the meal when rapid digestion is required.

Digestion of complex starches such as pasta & rice, with protein such as meat, eggs & cheese, takes longer than digesting food of only one type. The same problems occur when combining two protein types (for example meat & cheese or milk & eggs.)

Many players eat a very simple carbohydrate & vegetable meal before playing to avoid the unhelpful results of prolonged digestion times.

Avoid alcohol. Some players are convinced that a little alcohol helps their digestion or enhances their playing. Alcohol actually depresses cerebral inhibitory functions & can cause euphoria. This will not help player performance.

Alcohol must be avoided completely from the evening before a match. If the match is to be played in high humidity or strong sunshine, alcohol will cause poor functioning of the brain centres that control the correct core temperature regulation. This is a disadvantage when, during a game, precise control of the body temperature, & in particular heat loss, is critical.

The pre-match meal - eaten away from home.

While many professional players will have a pre-match meal together in a good restaurant, many lower league players will eat at home before travelling, especially if they are playing close to home. Some players may need to eat en route. In these circumstances players should have eaten heartily at their previous meal so that they can eat sparingly before the match. A lean meat sandwich or a piece of cake without cream would be sufficient & not undermining to the players performance.

Immediately before the match.

These days it is thought that a player should not eat anything during this period but only drink water with sugar & salts added. In cool weather some sips of water might be enough, in hot conditions it is advisable to drink at least two glasses.

There are two exceptions; when players have not eaten for six or seven hours & consequently lack carbohydrates, & when there is a lack of fluid in players who are playing in conditions that may induce high levels of sweating.

In the first case, the player must consume foods that allow for rapid digestion & steady rates of release of glucose to prevent problems associated with indigestion or low blood sugar levels. Fructose fulfils these requirements.

In the second case, pre-hydrating by drinking in quantity immediately before the match will help to avoid dehydration which can result in a loss of physical efficiency, the possibility of cramp & sometimes, as a consequence of an increase in body temperature, a decrease in brain efficiency.

During the match.

Players usually drink at half time. Recently players have also started to drink during the game, particularly when weather conditions demand it.  Players should not only re-hydrate but also refuel when possible during matches.

The importance of drinking during the match.

A loss of large quantities of fluid & salts in sweat will diminish athletic efficiency. The player therefore must recover most of these losses. Besides drinking before a game, a player must;

• Drink during half time. Clear water is not sufficient. Salts sold in sachets can be added & sports drinks can be used. Drinks should be at room temperature & not chilled. In winter, it is usually sufficient to drink small quantities. When sweating heavily, players should drink a few glasses as soon as half time starts. These drinks need to be prepared & ready before the referee whistles half time.
• Players should also drink during the match, particularly in any break in play & if they are sweating heavily. Players should drink as much as they can without causing discomfort.

After the match.

It is well understood these days that players should re-hydrate & re-fuel after games to promote player recovery.

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