simla youngs

1. Biggest meal of the day should be within 30 min of the workout. (Prepare the child’s dinner, so that s/he eats ASAP reaches home.)

2. Do not fry the vegetables. Boil them, and take big helpings of at least 2 of them for lunch and Dinner both.

3. Salads: The plate should be colorful.

4. Juices / Fruits: A Child should eat at least 3 different fruits everyday.

5. Dry Fruits: Everyone must have a fistful of assorted dry fruits daily.

6. Breakfast should have: cereals, eggs, bread, milk/juice + boiled veggies.

7. There should be 5 meals in a day.

8. I advise Amway’s: Daily Tablets for Multivitamin supplements and Nuralite Protein powder for faster recovery from training.

9. Drink sensibly and avoid under- and over hydration: Optimize rather than maximize fluid intake. Avoid starting your workouts thirsty. Watch your urine color, it should resemble diluted lemonade.

10. Choose a variety of fluids with your meals and snacks: Water, low-fat and skim milk, juice or diluted juices are good options. Avoid drinking large amounts of soda and other carbonated and caffeine-containing fluids. Limit your intake to one 8-12 oz. serving per day. Fluids contained in fruit, vegetables, soups, pasta, rice, oatmeal, potatoes, and dairy products also count towards your daily fluid intake.

A typical diet schedule suited to Indian needs is summarized below. The following schedule is followed by the Simla Youngs Football Club (Senior team) during various tournaments and has personally helped many players at an individual level to heightened performance and effective recovery post game situations.



Breakfast 8 am	»	2 cup breakfast cereals or 1 cup muesli 300 ml skimmed milk 2 slice brown bread with low fat cheese 1 boiled egg or 2 fried egg whites 1 glass fresh fruit juice

Brunch 11 am 1	»	1 fruit of your choice 1 glass tang, roohafza or lemon juice

Lunch 1 am	»	1 cup rice 4 roti 1 cup dal (lentils, chick pea, beans) 1 cup curd 1 cup fresh vegetable salad(carrots, cucumbers, salad leaf,tomatoes, sweet corn)

Evening snack (at least 90 min before training)	»	1 muesli bar or 2 slice brown bread 1 banana 300ml lemon juice/sweet lime juice/orange juice

During training	»	Carbohydrate laced drinks every half an hour and 1 banana at half time. Limit the intake of plain water.

Post training	»	Immediately- 1 muffin , I fruit of choice, handful of sprouts Later (30-45 min)- protein powder(25 gms) with juice 50gm mixed nuts and seeds (within 1 hour of training you should aim to drink 1 litre of fluid)

Dinner(9 pm)	»	Loads of vegetables Fish/chicken/mutton/beef with rice or noodles Low fat curd/yoghurt 1 banana or orange or any seasonal fruit

The plan merely is a general guide and portion, sizes will need to be adapted to suit your daily routines.

(Note: The chart is not a substitute to any professional advice. The players, parents and coaches are advised to seek professional guidance from health experts, sports nutritionist and Dieticians before embarking on any diet schedule and changes as per individual requirements or deficiencies.)

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