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Keep Fit - Phil's Football Fitness philosophy
Diet
A young athletes diet should be based around high carbohydrate foods, where 60% of the total energy intake should be from carbohydrate sources, between 12-15% from protein, and 25-30% from fat. The carbohydrate intake should be modified if a player is injured or ill, to around 50% of total energy intake. Young footballers who are training regularly should have a daily target of 8-10g of carbohydrate per kg of body weight (e.g. player with 40kg of body weight = 40 x 8g = 320 g per day.)
A diet that is high in carbohydrate and fluids, moderate in protein and low in fat will give athletes enough calories and nutrients to grow, train and compete. Below are some suggestions of recommended meals and snacks and foods to avoid before, during, and after games.

Pre-Match
Recommended
Water
Moderate portions
Bread Rolls
Bananas
Fruit juice
Muffins
Sports drinks

 

Not Recommended
High fat foods
High protein foods
Sweets
Chocolate bars Doughnuts
Hot Dogs
Chips/fries
Crisps
Fizzy or carbonated drinks
Guidelines for water
All athletes should drink water before, during, and after exercise.
Before exercise: Drink 10-14 ounces cold water 1-2 hours before game. Drink 10 oz of cold water 10-15 min. before activity.
During exercise: Drink 3-4 oz of cold water every 15 minutes.
After exercise: Drink as much cold water as needed to quench thirst.
N.B. - Thirst does not indicate when an athlete needs to re-hydrate, if an athlete is thirsty then they are already de-hydrated, the trick is to monitor your consumption to avoid dehydration and thirst.

Breakfast

Recommended
Cereal (without sugar)
Bread Rolls
Waffles
Muffins
Skimmed Milk
Fruit Juice
Water
Oatmeal
Wholemeal Bread
Rice

 

Not Recommended
Bacon
Sausage
Toast with egg or cheese
Whole milk
Pop Tarts
Fizzy or Carbonated drinks
Croissants
Lots of butter or margarine

Lunch

Recommended
Baked potato
Bread Rolls
Vegetables
Salads
Yogurt/Milk Shake (skimmed or low fat)
Pasta (no fatty sauces)
Cheese pizza
Lean ham
Turkey sandwich (wholemeal bread)
Roast beef Sandwich (wholemeal bread)
Fruit cup

 

Not Recommended
Burgers
Chips/fries
Apple pies
Fried fish
Fried chicken
Meat pizza
Fizzy drinks
Mashed potato & gravy
Lots of butter or margarine
Biscuits
Hot dogs
Mayo and cheese

Between game snacks

Low fat cheese, peanut butter with saltine crackers, yogurt with bananas, apples, pears, nectarines, oranges, Frozen yogurt, milk, pudding, pretzels, Italian bread with low fat cheese or margarine.
Fitness
One of the first things I say to all players is ‘what is the one thing you see all footballers do? Answer = run around! So to be able to run around for an hour you need to have a certain level of fitness. We only have the players for one hour each week and we can’t get them fit in that time, so do try to get your kids to do a bit of what we do in training every day. Just a bit of running & stretching would do. Get a ball and practice your skills as well would be good.