Sport Science

Nutritional Information

Below is a brief resume of nutritional information to ensure you’re fit for football. Please check the members area to access the Bury FC Nutritional Pack which is very thorough.

Typical training day

Based on 6pm training start time

1. When you finish school, consume a light pasta meal and approx 1-2 pints of water.
2. 10 mins before training, consume approx 1 pint of lightly mixed isotonic drink.
3. During training, consume approx 1 pint of lightly mixed isotonic drink.
4. Within 30 minutes of training finishing, consume 1 pint of water and a sandwich or cereals (NOT TAKEAWAY!!!)
5. 1 hour before bed, consume a pint of water.

Match Day (assuming 11.00am kick off)

1. Very important to carbo load the night before at about 6pm.
2. Your intake should be 2-3 plates of pasta followed by some ice cream and fruit.
3. Getting an early night (10pm) is very important.
4. It is very important to eat at least 3 hours before you play, therefore you should get up at about 7am!
5. Breakfast: Consume 2 bowls of cereals, 2 bananas and some slices of toast. You should consume at least 1-2 pints of water.
6. 1 hour before kick off eat a banana and have 1 pint of lightly mixed isotonic drink.
7. 10 mins before the game, drink a pint of water mixed with 1 teaspoon of sugar.
8. Half Time: Consume 1 pint of lightly mixed isotonic drink.
9. Full Time: Within 1 hour, consume 1 litre of water and a sandwich.
10. 3 hours after the game, a meal should be consumed, largely made up of protein (fish/chicken/etc) to enable repair of muscle tissue.

Jimmy Petruzzi

Jimmy is responsible for all aspects of Sports Science within the club. If you wish to contact him, please call him on 07818 032622 or e-mail info@petruzziperformance.com.