FEATURE: SDA be useful. Players should start the match a game for players identifi ed as having OTHER NUTRITION TIPS well hydrated by drinking adequate fl uids high energy requirements or heavy fl uid leading up to the match. Producing losses as they can deliver some fuel Plan for travel Depending on the level regular amounts of clear urine is a useful and electrolytes. of competition, soccer players are often indicator of good hydration status required to travel locally, nationally before exercise. POST-MATCH RECOVERY or internationally for their sport. Thinking ahead and putting into place appropriate Although the half-time break is brief, Recovery meals and snacks should travel nutrition plans is essential for it is the only opportunity for consuming contain carbohydrate (fuel), some protein optimising performance when on the carbohydrate during play. Players with (for muscle repair and development) and road. An Accredited Sports Dietitian a high workload (e.g. midfi elders) plenty of fl uids and electrolytes to replace can help with this. will benefi t the most from consuming sweat losses. a carbohydrate snack during the break This content has been reproduced thanks because these players tend to have the A recovery meal or snack should be to the generosity of Sports Dietitians greatest requirements for carbohydrate consumed soon after exercise period, Australia (SDA). and fl uid during a game. remembering that recovery nutrition extends well beyond the initial hours SDA have a wealth of information, Chopped fruit or muesli bars are quick, post-game, particularly when the next resources and factsheets available easy-to-eat options. Alternatively, training session or game is the next day. on their website. specialised sports nutrition products Fluids (mainly water) should also be such as energy bars, gels and sports consumed, based on estimated losses. You can also fi nd an accredited Sports drinkscan be quick to eat. Some recovery food suggestions include: Dietitian near you for quality advice. • Chicken, avocado and salad sandwich Visit www.sportsdietitians.com.au While water is the priority fl uid during • Dairy-based fruit smoothie for more information. training and for hydration during the day, • Yoghurt + muesli with nuts and seeds and in most matches. Sports or • Burritos with beef, cheese, avocado https://www.sportsdietitians.com.au/ electrolyte drinks may be useful during and salad factsheets/food-for-your-sport/food-for- your-sport-soccer/ Thinkstock/a_namenko VOLUME 36 • JUNE ISSUE 2018 39