FOOTBALL NUTRITION GUIDELINES
FOOTBALL TRAINING CAMP
SARDEGNA
8TH -11TH May 2022
Daily sports nutrition guidelines were provided on site to Year 9 and Year 10 players that attended the Football Camp in Sardegna, from the 8th to the 11th May. The players were provided with 3 meals a day; breakfast, lunch and dinner, and light snacks and beverages were encouraged throughout the day.
Meeting and Sports Nutrition Instructions
Upon arrival all students were asked to gather at the reception area. Coach Paul Zammit and Nutritionist Shylene Taliana provided the students with Nutritional tips and guidelines to be followed during the training camp. Students were instructed to avoid soda drinks, excessive sweet and salty foods as well as highly preserved foods. Students were not allowed to buy any merchandized processed fast-foods during the training camp.
The aim is to educate the students on how to make the best of their training camp in every aspect, including nutrition and health maintenance. Healthy food choices enhance the players’ performance during the match, and it is our aim to facilitate our students’ ability to become independent in making healthy food choices for their strength and performance throughout their sports career.
Breakfast
Breakfast at the hotel was on a buffet basis and included a vast variety of food for our students. The protein section consisted of boiled eggs, omelettes, low fat cheese, yogurt, cold cut meats and legumes. Students were instructed to choose whichever they like from the protein section, but to exclude fatty salty sausages.
Another section consisted of 3 types of cereals; high fibre cereal, cereal with no sugar added and chocolate sugary cereal. All students opted for high fibre and low sugar cereals.
Fresh fruits, fruit salads and cooked fruit was provided in abundance on a daily basis, accompanied by an assortment of various cakes and croissants. Students were instructed by the nutritionist to choose only one cake and opt for fresh fruits. The nutritionist accompanied the students every morning during their buffet breakfast in order to guide them throughout during their food choices.
Lunch
A plated lunch was served daily at a restaurant and an effort was made to adjust our schedule with an aim to allow appropriate time between lunch and the afternoon match so that the food will be properly digested to avoid symptoms of stitches during the game.
It was emphasised that for lunch a higher ratio of carbohydrates will be provided for the players to store their energy for performance. Pasta with low fat sauces were served, accompanied with some lean meat, potatoes and salads. Water was the only choice of beverage served. Sodas and other sugary drinks were excluded.
Dinner
Dinner was served soon after games, therefore it was considered as the main recovery meal. For dinner; lean meat, fish and poultry were served accompanied by potatoes, pasta and vegetables. Both lunch and dinner were provided in the same restaurant throughout the four days in Cagliari.
Well done to all our students who appreciated and followed nutritional instructions and delivered a good performance on pitch.
Shylene Taliana – Registered Nutritionist at NSS.