PRE-GAME
NUTRITION:
Pre game nutrition is vital for each player
to ensure they are competing at 100% for the entire game. This entails fuelling
your body with the essential nutrients required for each energy system. A pre
game diet should consist of high carbohydrate food and low fat foods.
Examples of foods that are suitable for
pre-game nutrition include:
·
Low fat smoothies or liquid
sports nutrition supplement (like Sustagen Sport)
·
Breakfast cereal or porridge
and reduced fat milk
·
Toast or muffins with
jam/honey/peanut butter
It is also vital to ensure that athletes
include the correct intake of fluid pre-game for example sports drinks that
ensure the player has adequate carbohydrates and electrolytes for sufficient
hydration.
 |
|
Life hacker. (2016) How To
Make Perfect Porridge With A Microwave. Retrieved from: https://www.lifehacker.com.au/2016/08/how-to-make-perfect-porridge-with-a-microwave/
|
DURING
COMPETITION:
During an AFL game players are prompted to refill
their energy store by consuming small amounts of carbohydrates such as sports drinks
and energy gels during breaks. In longer breaks such as half time some players
tend to consume small snacks such as an energy bar of banana.
 |
|
Health and Eating food – Your solution for healthier choices. (2017)
Useful substances in bananas. Retrieved
from: http://healtheatingfood.com/useful-substances-in-bananas/
|
AFTER
COMPETITION:
The major priorities for elite AFL players
during recovery include muscle repair, replenishing fuel stores and
rehydration. Nutrients such as carbohydrates and proteins are essential within
15-30 minutes after training or the game. Ideal examples of foods for recovery
include:
·
Dairy-based fruit smoothie or
flavoured milk
·
Pasta with chicken or lean meat
tomato sauce, add vegetables or serve with salad
·
Chicken and vegetable risotto
 |
|
Readers digest. (2017) 8
Healthy Fruit Smoothies for an Easy Breakfast. Retrieved from: http://www.rd.com/health/healthy-eating/8-healthy-fruit-smoothies-for-breakfast/
|