Question

Make a diet plan for your team participating in football in Meghalaya, giving suitable justifications.

Answer 1

• Before training or a match: Have a familiar, easily digested meal containing rice or chapati, potato or another cereal-based food, and a moderate protein source such as dal, egg, milk or curd. Include it a few hours before play.
• Near play: If needed, choose a light carbohydrate food such as a banana; avoid unfamiliar, very fatty or heavy foods.
• During play: Drink safe water at regular opportunities. In hot, humid weather or prolonged intense play, follow the coach’s or qualified professional’s hydration advice.
• After play: Have a meal or snack containing both carbohydrate and protein, such as rice with dal and curd, or milk with fruit, to support energy replacement and recovery.
• Daily: Include vegetables, fruit, whole grains, pulses, dairy or suitable alternatives, nuts or seeds, and adequate fluids. Meghalaya’s local rice, seasonal produce and other available foods can be used.
• Justification: Football involves repeated high-intensity activity. Carbohydrate supports energy, protein supports repair, micronutrient-rich foods support health, and fluids help prevent dehydration.