Eat and Drink Diet

Guys, here are some notes from the doc. Try to follow as close as possible. See ALL of you for training tmr.

Tuesday

Breakfast - wholemeal bread/cereals (oats & cornflakes)/pasta/eggs/milo/fruits(Banana, watermelon)

Lunch - rice/noodles/veggies/tofu/beancurd/fruits

Dinner - rice/noodles/chicken/fish/veggies/tofu/fruits

(avoid fatty and fried food please)

Water - 5-6 litres

watch your urine colour -

if it is dark coloured - you are dehydrated

if it is clear - your hydration is probably good

Even if you don't feel thirsty, keep drinking water and other fluids.

Wednesday (match day)

Breakfast - wholemeal bread/cereals (oats & cornflakes)/pasta/eggs/milo/fruits(Banana, watermelon)

Between breakfast and lunch - soyamilk/barley/fresh juice

Lunch - rice/noodles/veggies/tofu/beancurd/fruits/yogurt

At around 5 PM- white bread sandwich/mashed potato/milk/milo/banana --> this top-up is very very important for the game

Dinner - rice/noodles/chicken/fish/veggies/tofu/fruits

(avoid fatty and fried food please)

Water - 5-6 litres

watch your urine colour -

if it is dark coloured - you are dehydrated

if it is clear - your hydration is probably good

Even if you don't feel thirsty, keep drinking water and other fluids.