Fuelling
CARBOHYDRATES
_________ helps your muscles grow and repair
Protein
You should drink water before, during and after this
Training or a match
'You don't need to eat if you're not hungry after training'
MYTH:need fuel to recover and grow.
You should fuel up with a balanced, filling snack ________ before
1-2 hours
_________ gives you quick energy for sprints and tackles
Carbohydrates
A quick way to check if you're hydrated is by looking at this
Urine colour
Energy drinks are the best fluid for dehydration
MYTH: Although energy drinks are good for additional carbohydrate support. They are not the best fluid
A banana or squares bar is a good snack ______ before a match
30 - 60 minutes
These healthy fats are found in foods like salmon and avocados
Unsaturated Fats
If your urine is dark yellow, you might be _______
Dehydrated
All fats are bad for you
MYTH - Unsaturated fats are performance fats
Fuelling properly before and after training helps with this key part of performance
Recovery
This macronutrient is important for long-term energy and should not be avoided
Fats
Sports drinks help replace this during long or hot sessions
Electrolytes (salt/minerals)
Protein should be the main focus of a young footballer’s diet because it builds muscle.
MYTH - Carbohydrates are the primary fuel; protein supports recovery, not energy.
On a high intensity training day, what should be the percentage split for nutrient intake?
Carbohydrates -
Protein -
Vegetables -
Carbohydrates - 50%
Protein - 25%
Vegetables - 25%
What percentage is carbohydrates the main fuel source during a match?
70%
Being dehydrated by ___% leads to a noticeable drop in performance
2%
Skipping breakfast before training is fine as long as you eat a big dinner the night before.
MYTH - Breakfast is energy.
It needs to be restored.