Carbohydrates become essential with every meal and snack. Don t need massive portions just consistent and still focus on quality.

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1 KEY FUELLING AND RECOVERY STRATEGIES FOR COMPETITION Start to prepare for game, considering individual needs. Food MUST be consistent, high quality with plenty fruit and vegetables. This is not a time to skip meals. Start to increase carbohydrate intake, even if a minimizer. Beet it shots will be introduced. Big focus on hydration with fluid intake being consistent. Carbohydrates become essential with every meal and snack. Don t need massive portions just consistent and still focus on quality. Include a late night snack that has protein and carbohydrate. If we got yesterday right, this day is about topping up carb stores, protein to help repair and make sure nothing is sitting too heavy. Chose easily digested foods such as white meat, fish, eggs and rice. Avoid red meat and veggies with pre match meal. REPAIR (PROTEIN) REPLACE (CARBS) REHYDRATE (FLUID) Often a poor eating day, this is a key day for recovery. Plan this day well and try to eat regularly throughout the day including protein, carbs and veggies with every meal. Don t forget to rehydrate!

2 GAME DAY -3 Typically a rest day this is a great day to start to prepare nutritionally for games. Focus should be on consistent eating with no meals being skipped. Snacks will be dictated by your body composition group. MID AM Muesli/porridge/wholegrain toast as a source of slow release carbohydrate based such as Greek Yoghurt with carbs such as Greek Yoghurt and fruit Greek Yoghurt and fruit and nuts/seeds sugar free MID PM Beef Jerky Beef Jerky and piece of fruit Tuna wrap and salad sugar free EVE Casein protein with water Casein protein with milk This day will be partly recovering from training and partly preparing from games so you MUST eat consistently with a huge focus on quality.

3 GAME DAY -2 Transition from training focus to performance focus. Carbohydrates now become essential for all body composition groups. Now is the time to integrate nitrate loading (e.g. beet-it shots). MID AM Muesli/porridge/wholegrain toast as a source of slow release carbohydrate RECOVERY Recovery drink as directed by your body comp group. with carbs such as Greek Yoghurt and fruit sugar free MID PM RECOVERY Recovery drink as directed by your body comp group. Chicken Wrap and pita with beetroot salad sugar free Increase Carbohydrate intake in preparation for game even if a minimizer. EVE Split plate into 3 with 1/3 being easily digestible protein (e.g. fish/chicken), 1/3 & Casein protein with milk

4 GAME DAY -1 Key day for preparation and main opportunity to maximize carbohydrate stores for game day. Large muesli/porridge/wholegrain toast as a source of slow release carbohydrate RECOVERY Bespoke maxi recovery drink MID PM Split plate into 3 with 1/4 being easily digestible protein (e.g. fish/chicken), 1/2 carbs and 1/4 veggies Chicken Wrap and pita with beetroot salad sugar free EVE Split plate into 3 with 1/4 being easily digestible protein (e.g. fish/chicken), 1/2 carbs and 1/4 veggies & Casein protein with milk MID AM with carbs such as Greek Yoghurt and fruit sugar free Carbohydrates with every meal but don t neglect protein and vegetables.

5 GAME DAY Top up carbohydrate stores effectively so you feel neither hungry nor stuffed. Meal timing will be dictated by time. 8am - 9am 11am - 12pm 2pm - 3pm 5pm - 6pm 8pm - 9pm 11pm - 12am Light(ish) lunch of Snack of meat and carbs Sleep Snack (chicken wrap) Pre match meal, does not need to be loads, Fruit and yoghurt Light lunch, soup followed by fish and rice Snack (chicken wrap) Pre match meal, does not need to be loads,