Luton Town FC / CEDARS
Under 18’s
Diet and Nutrition
Main Food Groups
Carbohydrates
High Fibre Cereal, Brown Bread, Pasta, Rice, Fruit, Jam, Marmalade, Vegetables, Salad, Oats,
Potatoes.
Primary Function of Carbohydrates: The main function of carbohydrates is to provide your body
with fuel and energy that is required to carry out daily activities and exercise.
Protein
Scrambled/Boiled Eggs, Meat (Lean removed of Visible Fat), Chicken, Fish, Milk (SemiSkimmed/Low Fat), Yoghurt.
Primary Function of Protein: Protein is essential to the structure of red blood cells, for the proper
functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for
growth, and for the repair of body tissue.
Healthy Fats
Avocado, Peanut Butter, Cashew Nuts, Healthy Nuts, Oil On Salad.
Primary Function of Healthy Fats: Play a huge role in helping you manage your moods, stay on top
of your mental game, fight fatigue, and even control your weight.
Why Is Diet and Nutrition Important?
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Gives your body the fuel in order to perform to optimum levels.
Speeds up recovery after sessions.
Prevents Illness by maintaining a healthy immune system.
Keeps the body lean and efficient for the demands of the current game.
Keeps body fat at the correct levels for Club Testing throughout the season.
Reduces muscle soreness and cramps during and after games and training.
Prolongs your career by keeping joints and ligaments strong.
Gives good lifestyle habits.
Daily Nutrition
Meal Time
Breakfast
Carbohydrates
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Brown Toast
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Fruit
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High Fibre Cereal
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Cereal
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Brown/White Bread
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Jam/Honey/Marmalade
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Banana
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Pasta (Non Cheesey)
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Boiled/Steamed Rice
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Fruit (All Kinds)
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Salad (Greener the Better)
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Vegetables (Green is Best)
Protein
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Scrambled Eggs
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Boiled Egg
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Low Fat Milk
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Milk
Healthy Fats
NONE First Thing
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Avocado
Oil On Salad
Nuts (Cashew or Almond)
PM Snack
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Chicken/Tuna
Lean Ham (Visible Fat
Removed)
Evening Meal
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Pasta (Non Cheesey)
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Boiled/Steamed Rice
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Fruit (All Kinds)
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Salad (Greener the Better)
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Vegetables (Green is Best)
(Smaller Amounts than Lunch of the Above)
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1 Slice of Brown Bread
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Apple
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Grilled/Boiled Chicken Breast
(Skinless)
Low Fat Yoghurt (Mueller
Light)
Fish (NOT fried)
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Milk
Low Fat/Sugar Yoghurt
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Peanut Butter
Nuts (Cashew or Almond)
AM Snack
Lunch
Night Snack
Milkshake (Yazoo)
Fruit (Banana is Best)
Yop Yoghurt Drink
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Grilled/Boiled Chicken Breast
(Skinless)
Low Fat Yoghurt (Mueller
Light)
Fish (NOT fried)
Match Day Nutrition 11am Kick Off
Breakfast 7:30am
Pre-Match 9am
Post-Match 1:30pm
Box 1
Porridge, Cereal
Tuna, Chicken
Sandwich/Roll/Baguette
Recovery Shake
Box 2
Toast (Brown), Bagel,
Crumpet, Honey, Marmite
Pasta, Rice, Noodle, Potato
Pasta, Rice, Noodle, Potato
Box 3
Scrambled Egg, Poached Egg,
Boiled Egg, Salmon
Yop, Milk, Yoghurt or Yazoo
Recovery Drink, Water,
Sports Drink
Choose at Least 2 Items from
Boxes 1-3
Choose at Least 1 Item from
box 1 or 2 and 1 Item from
Box 3
Eat Box 1 within 45 minutes
of Game finishing and 1 Item
from Box 2 and 3
The Importance of Recovery
Recovery Principles
• REHYDRATE
Water/Energy Drink/Recovery Shake
• REFUEL
High Carbohydrate/Protein Meal + Snacks (Fruit, nuts, yoghurt, sandwich
• REGENERATE
Ice Bath/Contrast (Hot + Cold) Shower/SLEEP
Recovery Day Principles
Nutrition
Mid AM Snack
Lunch
Mid PM Snack
Dinner 6:007:00pm
Fruit, Muffin,
Sandwich
Tuna or Chicken
Sandwich/Roll/Baguett
e
Muesli Bars,
Mueller Rice,
Nuts, YOP
Chicken/Lean
Meat +
Pasta/Rice +
Vegetables
Breakfast 8:009:00am
Toast, Cereal,
Semi-Skimmed
Milk, Fruit Juice,
Fruit
Recovery
REHYDRATE/REFUEL – Eat a big breakfast, lunch and evening meal. Snack 2-3 Times
EXERCISE/STRETCH – 20 Minutes of Light Exercise (Swim, Jog, Bike) + 30 Minutes of Lower Limb Stretching
REGENERATE – Ice Bath/Contrast Shower/ Power Nap (45 Minutes) + Adequate Sleep
Total Complete Recovery (TCR)
TOTAL COMPLETE RECOVERY (TCR)
• How to Complete Total Complete Recovery?
• TCR should be done EVERYDAY
• Score is based on NUTRITION, REST, RELAXATION, STRETCHING and RECOVERY
20 Points available (Minimum score of 13 Everyday) Less than 13 Points is an INCOMPLETE recovery.
Nutrition (10 Points)
Breakfast (Poached/Scrambled Eggs on seeded Toast or Porridge or High Fibre Cereal) 1 Point
Lunch (Good Quality Lunch – Tuna/Chicken/Turkey + Steamed/Boiled Rice or Pasta (Non Cheesy) +
Green Salad or Green Vegetables) – 2 Points
Dinner (Good Quality Lunch – Tuna/Chicken/Turkey + Steamed/Boiled Rice or Pasta (Non Cheesy) +
Green Salad or Green Vegetables) – 2 Points
Good Snacks Between Meals (Protein Shakes, Fruit, Yoghurts, low fat Peanut Butter on Toast) – 1 Point
Recovery Product After Sessions (Yazoo, Protein Shake, Lucozade Shake, For Goodness Shakes) 2 Points
Total Complete Recovery (TCR)
Adequate Hydration
• Throughout the Day – 1 Point
During/Post Workout – 1 Point
Sleep and Rest (4 Points)
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Good Night of Quality Sleep (8 Hours Minimum absolutely crucial) – 3 Points
Daily Nap (30-45 Minutes) 1 Point
Relaxation and Emotional Support (3 Points)
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Full Mental and Muscular Relaxation after Training (Switch off Mentally) 2 Points
Maintaining a Relaxed State Throughout the Day – 1 Point
Stretching and Cool Down (3 Points)
Proper Cool Down After Each Training Period – 2 Points
Stretching all the Exercised Muscle Groups – 1 Point
If the above becomes a daily part of your routine you will be in OPTIMAL Physical Condition
Supplementation and Vitamins
Protein Shakes: •
Convenient and quick and to make and drink.
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High BCAA’s vital for growth and Recovery.
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High Protein Value.
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Great For Post-Exercise within 45 minute post exercise window.
Creatine Estel Ethers:What are the benefits of taking Creatine Ethyl Ester?
Supplementing with Creatine Ethyl Ester has all the benefits of creatine monohydrate, plus a few added bonuses like absorption
time and no bloating side effects. Benefits of supplementing with creatine may include:
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Increased lean body mass
Muscle hypertrophy (growth)
Strength gains
Increased power output in short bursts
No bloating side effects
Fast absorption