To ALL Hibs Girls

 

In order to be successful in any sport, including football, the one sport that you all love, there are four vital ingredients that you all need to know to be successful.

These vital ingredients are:

 

TECHNICAL ABILITY

 

PHYSICAL PREPARATION

 

MENTAL PREPARATION

 

The missing ingredient, but arguably the most vital ingredient which will help you develop the other three more than any other is:

 

Your FUELLING REGIME (What you EAT & DRINK)

 

It is vitally important, especially when you are training to improve your fitness levels, muscle strength and brain power that you eat and drink the right things at the right time!

 

When you are able to train harder for longer, you will become fitterand stronger. When you become fitter and stronger, you will be able to concentrate for longer without tiring. You will be able to think clearer for longer and your decision making during games will become sharper. This means you will be able to give your team mates more time to make the most of the pass that you give them. Your passing, shooting and tackling during games will be done with more power and accuracy and for longer.

 

When you lose possession, you'll be able to run down your opponents, regain possession and begin another attack. You will be able to run off the ball for longer without easily tiring, providing your team mates with alternatives that they need to help create the killer pass. Goalkeepers will be able to think quicker and react sharper to shots on goal which will mean that they will make more saves.

 

The end result will be that if you follow this fuelling regime, Hibs Girls will win more games.

 

Here is your individual / our collective passport to success this season:

 

HIBS GIRLS DIET AND FUELLING REGIME

 

Breakfast

 

Begin with fruit and/or fruit juice. Take quality cereals (low salt/low sugar) - Weetabix or Mueseli.

Some protein is also excellent - eggs and or grilled bacon.

 

Mid Morning snack

 

Packet nuts and raisins.

Or Mini Snaps - fruit crisps - no high fat crisps.

Or raw carrot or celery sticks - these are satisfying and give good energy.

 

Lunch

Sandwich (wholegrain bread) with tuna/salad or cheese or ham or chicken.

Fruit.

 

Mid Afternoon

 

Grain bar, dates, banana or honey sandwich, raw carrots or celery sticks.

 

Evening Meal

 

Fruit juice or salad to start.

Good protein is fish, lean meat, eggs and cheese.

Beans and lentils are also excellent sources of protein - important for building muscle.

Rice or pasta or potatoes, these are excellent sources of carbohydrates for fuelling muscles.

Try and include 2 veg from, brocolli, carrots, onions, peas, green beans, sweet corn, tomatoes, celery.

 

Supper

 

Honey, either a spoonful (dessert spoon), or in a drink, with oat cakes or on toast

 

When out playing football always carry fruit juice diluted to half strength with water. Don't worry about weight - if you follow this in general and make sure you fuel the liver with honey before bed, you will lose fat and build muscle when you are sleeping.

 

No fizzy drinks, cut down on crisps and chips and chocolate but do not punish yourself, have treats from time to time - you deserve them.

 

These are simple guidelines, you do not have to follow them to the letter, just use them as a general approach. Never, ever miss breakfast. Never, fail to take honey before bed.

 

For more information regading this diet, please contact Brian Ross for details.