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Simple rules!. Eat every 2-3 hours during the day, even if it's just a snack.. Balance your meals, including your snacks - when you look at your plate, make sure it . has 1/3 protein, 1/3 carbohydrates and 1/3 vegetables.. Avoid 'empty' foods which contain calories but no goodness: such as crisps and doughnuts.Beware of sugar!Hidden sugars are everywhere - so get them sussed now and you can learn to avoid them! They can affect your ability to concentrate, make you feel drowsy and, over time, can lead to increases in body fat that will slow you down as a player. Top Training Tips. To keep you going, eat a carbohydrate-rich meal, such as chicken pasta or a baked sweet potato, WITH SOME VEGGIES OR SALAD, 2 or 3 hours before training.. Have plenty of water during training to help stay hydrated. Energy drinks are not normally required unless you are training hard for over an hour!. Recover fully after every hard training session or game. After training, high glycemic index foods are better for a speedy recovery to replace the sources of energy that you've just used up, so fruit, malt loaf, baked potatoes and white rice will all do the here to watch

Breakfast. Porridge & mashed banana. Unsweetened muesli with plain yoghurt, berries and seeds. 2 eggs on granary toastLunchbox Fillers. Tuna sandwich - try opting for brown bread with only a little margarine and keep mayonnaise to a minimium. Wholemeal chicken wrap with salad and pine nuts. Cold wholemeal pasta with chicken and vegDinner. Brown or basmati rice, chicken and peas. Steak, sweet potato and spinach . Chicken sataySnacks. Pot of mixed raw nuts and raisins. Small tub of cottage cheese. OatcakesRemember, getting plenty of the RIGHT foods is the first step in fulfilling your potential, as a human and as an athlete!nurtitiondon't forget what we told you last time and stay hydrated