Question from Paul Wilby - Looking forward to some informative contributions - Can I kick this off by asking what you would recommend regarding intake prior to a match, bearing in mind that our games usually start at 11am?

Hi Paul.  Thanks for making the first entry into the Nutrition Blog!  The question you ask is very important with regards to making sure we last the full duration of the game without tiring.

For 11am kick offs you really need to be looking to have breakfast AT LEAST 2 hours before (which as I write this I know is not easy trying to get your kids up at 9am on a Sunday morning!).  However anything later and the body will not have time to digest the food/drink in time for the match. 

In terms of what to eat it is important that foods high in carbohydrate are taken on board.  This will help to fuel the kid’s energy levels.  You may have heard of the term "GI" (Glycaemic Index).  I'll go into GI in more detail at a later stage however it is important that the foods you digest have moderate to low GI.  When you are shopping it might be worth you looking out for logo “Low Gi” as these types of foods are more beneficial for the active person. Breakfast egs of low GI foods include: Porridge, Wholemeal Bread, Baked Beans, Museli and Wheetabix.

It is important that we don't eat breakfasts with high sugar content as this will give us a quick surge in energy followed by a sharp fall which could mean we concede silly goals in the last 10 mins of a match due to our inability to keep going at a good pace (so ditch the Coco Pops!).

In terms of experimenting with what's best for each individual it's probably best not to try out new foods before a game just in case you get a reaction.  Trial and error will allow you to find out what's best.

Drinking is also very important.  During breakfast it would be good to drink a glass of fruit juice (you'll also be getting one of your “5 a day” in early doors).  Then 15/30 mins before you kick off have a glass of water or diluted fruit juice to ensure you stay hydrated.

My personal breakfast favourite is what I call Power Porridge.  I know Porridge does not always conjure up the tastiest of foods in children’s minds (maybe it's the Oliver Twist/Victorian connection???).  But there are ways of sweetening the taste and still making it an extremely good start to the day - as follows:

1) Breakfast Bowl of Porridge Oats

2) Suitable amount of preferred milk (although I would recommend semi-skimmed or even better skimmed milk)

3) Handful of raisins

4) A squirt of honey

This can either be eaten hot or cold.  I used to do mine hot but found, for speed (and now taste), I prefer it cold.

Of course the other important point to your question Paul is that, in order to ensure we get the best performance from our team, it is just as important that we prepare ourselves not just on the morning of the game, but also that we prepare ourselves throughout the week.  Something we can explore further at a later date.

Hope this helps.  If there’s any areas you’d like to discuss please let me know.