Eating Healthy fuels your body for high performance.
A balanced healthy diet with proper hydration provides the necessary energy, proteins, carbs, vitamins, and minerals you need to perform at your best. Eating healthy also supports rapid growth and development, accelerates muscle recovery, boosts mental focus and significantly reduces injury risk.
What to Focus On:
- Carbohydrates: Whole grains, fruits, and vegetables for primary energy.
- Proteins: Lean meats, dairy, legumes for muscle building and repair.
- Hydration: Water is key before, during, and after activity to regulate temperature and transport nutrients.
- Micronutrients: Vitamins (like D, B) and minerals (like iron, calcium, magnesium) from a variety of whole foods are essential for bone health, oxygen transport, and muscle function.
Game Day Routine:
Try not to skip breakfast. Aim for a balanced meal with complex carbohydrates (whole-wheat toast, oatmeal) and lean protein (eggs, yogurt) for sustained energy. Alternatives like smoothies or drinkable yogurts work well if your not hungry in the morning.
Hydrate Early and Often. Water is key. Sip water throughout the morning.
Warm-Up:
Light Snack Time. A small snack 30-60 minutes before practice can top up energy stores. Think fruits, bananas, or a muesli bar.
Mid-Game Re-fuelling:
Regular water breaks are essential, especially in hot weather.
Easy-to-digest snacks like fruit slices and yogurt provide a quick burst of energy during halftime.
Post-Game Refuelling:
A protein-rich meal (chicken, fish) with carbohydrates (rice, pasta) helps muscles rebuild and repair. Focus on replenishing carbohydrates and rehydrating.
Like a chat? Email: wellness@goldcoastunitedfc.com.au: mobile:0438184994
Go Well,
Jeff
Dr. Jeff Kemp OAM
Board Director Gold Coast United FC
