The Pre-Game Meal

There is no special food which should be eaten pre-game. There are, however, certain guidelines that players should keep in mind.

• the pre-game meal should consist of complex carbohydrates and fruit
• the meal should be eaten at least three hours before the game
• it is better to eat too little than too much
• the meal should include plenty of fluids

High carbohydrate, low fat foods are the best choice for a pre-game meal. Suggested Pre-Game Foods include:

• Breakfast cereal
• Low fat milk or yoghurt
• Bread, toast, crumpets or pancakes with suitable toppings - jam, honey, vegemite, baked beans, grilled tomatoes, spaghetti
• Pasta with low fat sauce
• Fruit - fresh or canned

After the Game

Foods and fluids consumed straight after the game have an important effect on the player's rate of recovery. The best rcovery fluids are those containing soft drink, sports drinks, mineral water, fruit juices and plenty of cold water.

Studies show that in the fifteen minutes after the game a player has the opportunity to restore lost glycogen at a much faster rate than normal. Carbohydrates are essential.