A packet of crisps for breakfast after a late night kebab does not constitute an ideal pre-match meal, according to Amanda Jones, a competitive runner, Sports Therapist and nutrition expert. She indicates the meal needs to be consumed approximately 3 hours before kick-off, so for Sunday morning regulars, an early wake-up call beckons. Amanda explains “too few carbohydrates in pre-match meal can lead to muscle fatigue during the game. The perfect pre-match meal not only fuels the body but trains the body to rely on blood glucose (Which is good apparently). Not only is the food important, but drink plenty of water, as just a 2% drop in body mass can affect energy production, cause fatigue and impair performance.
For optimum performance Amanda recommends:
- Poached/scrambled eggs/beans on toast
- Cereal with semi-skimmed milk
- Fresh juice