Basic nutrition
There are many factors that will effect each and every players diet; which makes it difficult to have much control over. We can only really advise and suggest food groups that the players should be eating from to ensure a healthy balanced diet.
This healthy balanced diet must be achieved before you can gain the benefits from specific nutrition for sports performance.
A healthy balanced diet will consist of the following breakdown;
50% Carbohydrates
15-20% Protein
30-35% Fat
(Barasi, 2002)
It is not necessary to achieve this balance at each meal but can apply to the food eaten over a day or even a week. The Balance of Good Health is consistent with the British Government’s Eight tips for eating well, published in October 2005, which are:
- Base your meals on starchy foods
- Eat lots of fruit and vegetables
- Eat more fish
- Cut down on saturated fat and sugar
- Try to eat less salt – no more than 6g a day
- Get active and try to be a healthy weight
- Drink plenty of water
- Don’t skip breakfast
Example Foods
As variety is important to a diet; train1on1 has supplied many options that the coach should recommend to their players;
Recommended Breakfast;
- Cereal (without sugar)
- Bread Rolls
- Waffles
- Muffins
- Skimmed Milk
- Fruit Juice
- Water
- Oatmeal
- Wholemeal Bread
Recommended Lunch;
- Baked potato
- Salads
- Pasta
- Fruit
- Sandwich on Wholemeal Bread
Recommended Dinner;
- Meat
- Fish
- Rice
- Vegetables
- Chilli Con Carne
- Spaghetti Bolognese
- Lasagne
