SPORTS NUTRITION
BOOKLET
Tranmere Rovers FC
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General Nutrition tips

Eating too much carbohydrate late at night can turn to fat, so be wary of what you eat late in
the evening.

Fresh vegetables and salads should always be added to your meals, as these contain a lot of
the vitamins and minerals that protect your body from damage.

Your muscles are made up of protein, so it’s important to eat or drink protein with each
meal (chicken, turkey, fish, protein shake), especially after exercise and resistance training in
particular. Red meat is also good, however; trim off the fat after cooking it.

Snacks are important as you should try to eat every three hours. But it is important to select
the right snacks. See below for ideas for snacks.

Drink approximately 500 ml with each meal, as this helps your body store the energy from
the food you eat and keeps you hydrated

The immune function is often forgotten about, however, it is extremely important to protect
against bacteria/infection, especially for footballers who have a high volume of training and
competition in a short space of time. See below for some food ideas for a robust immune
system.
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Game Preparation
1. The 24 hours prior to a game is essential to store your body with energy and get hydrated
with fluids.
2. You should eat regularly during the day (3 normal meals and 3 snacks) before a match to
increase energy stores.
3. A good breakfast is vital and must include carbohydrate and protein – good breakfast
choices can be seen below.
4. Eat lunch containing sensible amounts of pasta/rice/potato/bread or a mixture. Don’t forget
some quality meat or fish with vegetables/salad. Lunch choices can be seen below.
5. Important to drink about ½ litre of water or juice with each meal and at least another 2
litres through the day. This ensures that your body stores energy and is hydrated.
6. Eat dinner on the pre-match night similar to lunch with good amounts of pasta/rice/potato
and bread. Again don’t forget protein. But don’t stuff yourself so you can’t sleep!!!
Match day is merely a top up if you have prepared well enough the day before!
Match Day (15.00 kick off)
Breakfast (8.30 - 9.00am)
1. Good breakfast – A combination of the following:
- Fresh fruit (banana is best for you here),
- Low fat yoghurt,
- Bowl of porridge/cereal/muesli with skimmed/semi skimmed milk,
- Wholegrain toast with scrambled/poached egg (or an omelette) or baked beans or
grilled tomato. Try and eat a combination.
2. Apple, Pear or Cranberry juice are the better fruit juices at this time (drink ½ L)
Lunch (12.00)
3. Lunch should include a good range of protein and low GI carbohydrate, e.g.
chicken/turkey/fish with brown rice/basmati rice or brown pasta. A low fat yogurt as well if
you still feel hungry.
4. Drink water till just before your warm up.
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Kickoff (3.00pm)
5. Carbohydrate drink can be drunk just before the warm-up, during the warm-up and between
warm-up and kick off.
6. Try and sip on carbohydrate drink throughout course of match.
7. Carbohydrate drink at half time with some branch-chain amino acids in (BCAA) and in second
half sip on carbohydrate drink. You could also have a carbohydrate gel or carbohydrate bar
at half time if you do not suffer from an uncomfortable stomach when exercising. Practise
this during training to see how you feel.
8. Good carbohydrate drinks include: Lucozade sport, Powerade, Gatorade Prime.
9. TIP: don’t drink fizzy lucozade as it makes you bloated.
10. If you are sub then DO NOT drink any carbohydrate drinks or eat any carbohydrate bars/gels.
As you have already loaded up on carbohydrate, and you are not playing due to being on the
bench you will just store the rest as fat.
Match Day (7:45 kickoff)
Breakfast (8.00am)
1. Good breakfast – A combination of the following:
- Fresh fruit (banana is best for you here),
- Low fat yoghurt,
- Bowl of porridge/cereal/muesli with skimmed/semi skimmed milk,
- Wholegrain toast with scrambled/poached egg (or an omelette) or baked beans or
grilled tomato. Try and eat a combination.
2. Apple, Pear or Cranberry juice are the better fruit juices at this time (drink ½ L)
Midmorning Snack (10.00-10.30am)
Choose only 1 or 2 from the following:
3. Low fat yogurt, e.g. natural greek yogurt with honey
4. Protein shake (have this with some solid food, i.e. carbohydrate)
5. Fruit, e.g. banana and apple
6. Carbohydrate drink, e.g. Lucozade sport, Powerade, Gatorade
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Lunch (1.30pm)
11. Lunch should include a good range of protein and low GI carbohydrate, e.g.
chicken/turkey/fish with brown rice/basmati rice or brown pasta. A low fat yogurt as well if
you still feel hungry.
12. Don’t eat anything else up till dinner but drink plenty of water to stay hydrated.
Dinner (4.30pm)
13. Dinner should include a high amount of low GI carbohydrate, e.g. brown rice/basmati rice or
brown pasta with a relatively moderate portion of protein, e.g. chicken/turkey/fish. A low
fat yogurt or handful of dried fruit such as raisins as well if you still feel hungry.
Kickoff (7.45pm)
14. Carbohydrate drink can be drunk just before the warm-up, during the warm-up and between
warm-up and kick off.
15. Try and sip on carbohydrate drink throughout course of match.
16. Carbohydrate drink at half time with some branch-chain amino acids in (BCAA) and in second
half sip on carbohydrate drink. You could also have a carbohydrate gel or carbohydrate bar
at half time if you do not suffer from an uncomfortable stomach when exercising. Practise
this during training to see how you feel.
17. Good carbohydrate drinks include: Lucozade sport, Powerade, Gatorade Prime
18. TIP: don’t drink fizzy lucozade as it makes you bloated.
19. If you are sub then DO NOT drink any carbohydrate drinks or eat any carbohydrate bars/gels.
As you have already loaded up on carbohydrate, and you are not playing due to being on the
bench you will just store the rest as fat.
RECOVERY STRATEGY
It normally takes 72 hours to fully restore all your carbohydrate stores following a match. Below are
some tips to help the recovery process.
After the match
1. Eat and drink carbohydrate (90-100g) within the 1st hour after the final whistle. Try and
make this high GI carbohydrate, e.g. white bread, white rice, white pasta, jam as it enters
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your muscles quicker and recovers energy stores quicker. Ensure you also get some protein
in this serving as well.
2. Over the next couple of hours continue to eat moderate amounts of carbohydrate, e.g.
beans on toast, baguettes, malt loaf as the recovery period continues for a few hours.
3. Aim to eat or drink protein – around 20g is enough after or with the carbohydrate. Your
post match meal within the hour of the final whistle will contain some form of protein;
however, if it is an away match and the food isn’t very good make sure you have protein
with you for a protein shake.
4. Water/fluid – replace 50% more than you have lost in sweat over a period of 2-3 hours.
This probably means around 3litres!!
5. Again if you are sub there is no need to eat loads of this type of food as it will be stored as
fat.
Day after the match
It is important to know that your body is still in recovery mode the day after a game so is crucial you
keep up the good habits. Try and eat breakfast, lunch and dinner as normal with your snacks in
between.
IF you don’t feel like eating until late in the day you MUST drink some form of protein and
carbohydrate.
This period is when the body is most damaged and therefore needs to restore energy in the muscles.
Whilst this is happening it is crucial you maintain a well balanced diet and take in carbohydrate,
protein and vegetables to protect against any bacteria/infection.
1. Eat a good breakfast consisting of carbohydrate and protein. Drink ½ litre of water or fruit
juice.
2. Make sure you eat a good carbohydrate lunch with protein in.
3. Snacks containing some carbohydrate in the morning and afternoon are fine but not late at
night.
4. Rehydrate with at least 3-5 litres of water/fluid through the day.
5. If you were sub the day before or not involved at all you don't need to eat as much
carbohydrate here. A moderate portion in each meal is ample enough to make sure you are
well prepared for the next weeks training.
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FLUIDS
Maintaining a good level of hydration is very important due to the volume of training/competition. If
you become dehydrated due to poor drinking habits you are likely to fatigue quicker.
Important information about different fluids: 1. Fluid is needed to help the body store energy.
2. Water can help flush out toxins and speed up recovery after exercise.
3. Sports drinks such as Lucozade, Powerade and Gatorade have been scientifically proven to
increase endurance and recovery time. They should only be drunk in conjunction with
training and matches (not in the evening).
4. Avoid fizzy drinks before, during or after exercise.
5. Use the urine chart to determine how hydrated or dehydrated you are.
Good fluids to
TARGE
T
include: -
DEHYDR
SEVERE
ATION DEHYDRATIO
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drink

Water

Protein drinks (after training, especially resistance training)

Low fat milkshakes

Fruit Smoothies

Fruit juice (apple or cranberry are excellent with your pre-match meal)

Fruit cordial (drink this as an alternative to water. Don't drink fruit juice with your
meals as that is extra carbohydrate that you do not need.

Carbohydrate sports drinks, e.g. Lucozade, Powerade, Gatorade
Immune Function
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
Eating the correct balance of nutrients will go towards an immunity boost. You can get a lot of
the nutrients and minerals needed from normal daily food but it can also be boosted via
supplements (discuss separately about supplements if you don't like some foods).

If you maintain your 5-a-day of fruit and vegetables your immune system will function correctly.

Breakfast ideas for immune function:



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Scotch oats
o
Peanut butter on wholemeal toast
o
Plain Yogurt
o
Shiitake mushrooms
Lunch ideas for immune function:
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Tomatoes (put in sandwich or omelette)
o
Smoked salmon
o
Chicken soup
o
Avocado
Dinner ideas for immune function:
o
Salmon fillet
o
Stir-fry
o
Oysters
o
Steak and shiitake mushrooms
Snack ideas for immune function:
o
Handful of nuts, e.g. brazil nuts, mixed nuts
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Dried fruits, e.g. raisins, prunes, apricots
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Peanut butter on wholemeal toast/ricecakes/wholemeal bagel
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Selection of fruit with plain yogurt, e.g. blueberries, raspberries, strawberries,
blackberries, gooseberries
If you do not eat fruit and veg then there is a good sports vitamin and mineral supplement you can
buy for £10 off Maximuscle with the discount which will replace the vitamins and minerals you lose
from not eating fruit and veg.
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Day to day Nutrition
Breakfast: You can choose 2 foods and 1 drink. Pick 1 from Red box and/or 1 from Blue box and then 1 from the green box.

Porridge

Muesli

All bran

Oat Bran

Special K
All with skimmed/semi skimmed milk



1 or 2 slices of brown toast with

Apple Juice
scrambled egg

Orange Juice (don't drink as much
1 slice of brown toast with baked
of this)
beans

Cranberry Juice

Low fat yogurt with/without fruit

Grapefruit Juice

Brown bagel with bacon (fat

Fruit Smoothie
trimmed off)
All 500 ml
Grapefruit
Lunch: Choose 1 from red box, 1 from blue box and a selection from green box. If you want a sandwich choose low fat fillings, e.g. low fat cheddar cheese.
You can also add a sauce if required but ensure it is low fat.

Chicken

Brown Pasta

Lettuce

Broccoli

Turkey

Brown Rice

Cucumber

Sweet Potato

Fish

Jacket Potato

Tomatoes

Red Cabbage

Red meat (trim the fat off after

Brown Bread

Spring Onions

Green Peas
cooking)

Peppers

Sweet Corn
Eggs, e.g. omelette

Spinach

Mushrooms

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You can buy sandwiches/baguettes/wraps etc, however, ensure they are not lathered in mayonnaise/salad cream etc. You want to try and have low fat
accompaniments. You should also make sure the bread or wraps is brown/wholemeal and you have a good serving of protein (fish or meat). Salads are
a good choice for lunch on rest days such as Wednesdays.
Dinner: This is similar to lunch and the same rules apply. Try and eat a proper meal rather than a sandwich here though. Sauces should all be low fat. Add
more protein and vegetables if hungry rather than more carbohydrates. Tip. Instead of rice or pasta try replacing with Quinoa for dinner.

Chicken

Brown Pasta

Lettuce

Broccoli

Turkey

Brown Rice

Cucumber

Sweet Potato

Fish

Quinoa

Tomatoes

Red Cabbage

Red meat (trim the fat off after

Jacket Potato

Spring Onions

Green Peas
cooking)

Brown Bread

Peppers

Sweet Corn

New Potatoes

Spinach

Mushrooms

Garlic

Cauliflower

White Onion

Red Onion
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Snacks: These are not late night snacks. These are for between meals during the day. Refer to late night snack sheet for evening snacks.

Nut and seed muesli bars

Hummus

Nuts, e.g. Peanuts, walnuts, soya nuts, edemame beans, pistachio nuts

Dried fruit, e.g. raisins and apricots

Low fat yogurts

Low fat cheese

Fruit, e.g. bananas, apples, oranges, strawberries, blackberries, blackcurrants

Chicken or turkey strips

Rice cakes with jam or honey or peanut butter
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