Wellness Hub September 2016 What the Hawks eat in a week Michael Kelly September 8, 2016 Share Food is the most important aspect of a footballer’s week. Well I think so, but I suppose you could argue that, as the dietitian for Hawthorn Football Club, I would say that. Let’s have a look at the food a Hawthorn midfielder may focus on for the week. We will start our week on Monday in preparation for a big Friday night game. Monday AM A later start today so a relaxed breakfast at home - wholegrain toast, eggs, avocado, tomato and a milk coffee or glass of milk. MIDDAY Chicken and vegetable soup in the club kitchen plus a toasted sandwich with more than just ham and cheese – think tomato, cucumber, greens and roasted vegetables. No butter around, olive oil or avocado, instead! Finish off with a banana or mandarin from the fresh boxes of fruit. PM Another sandwich or bowl of cereal, soup or yoghurt and fruit, depends on the appetite. For dinner tonight - a trip to a Japanese restaurant for dinner with a few of the boys. Tuesday AM Breakfast at home of a bowl of high-fibre cereal (7grams or more per 100g), milk, yoghurt and fruit. Mid-morning, a piece of wholegrain toast with avocado and Vegemite from the club kitchen. Post-track session, a protein drink with milk. MIDDAY Lunch in the club kitchen post-training. Protein like chicken, fish or meat and usually some vegetables as salads or in the dish like a curry or risotto. PM Dinner and dessert looks like stir-fry chicken, vegetables and rice and berries with a scoop of ice cream and chocolate milk. Wednesday AM Day off, so a late start with porridge and a slice of fruit toast with banana. MIDDAY Beef and vegetable soup, wholegrain bread roll, yoghurt and an apple. PM Afternoon snack of sushi rolls when out and about, chased by a latte. Dinner and dessert similar to Monday. Thursday AM Similar to Tuesday MIDDAY Similar to Tuesday PM A change up with dinner. You don’t want to over-eat and feel too heavy the night before the game, so tonight’s the night for spaghetti bolognaise. Just enough to top up your energy levels without slowing down. Friday AM Game day breakfast of high fibre cereal, yoghurt, fruit, peanut butter and wholegrain toast. MIDDAY Two chicken and salad wraps and a glass of milk. Before leaving for the ground it’s yoghurt, banana and sports drink time. PM Arriving at the ground, it’s a muesli bar and half a ham and salad bread roll, all the while sipping on fluid. Game day also means pretzels – salty and only a handful! During the game, plenty of fluids are the go, plus half a banana and a couple of lollies. Post game, it’s sports drink and water time while singing the club team, followed by half a chicken burrito in the change rooms. The other half gets eaten around 11.30pm after the recovery swim session and massage at the pool. Small chocolate bar, optional! Saturday AM It’s hard to eat much after a game so today is important for refuelling. Bring on high fibre breakfast cereal, milk, yoghurt, scrambled eggs on toast. MIDDAY Lunch of two tuna and salad rolls and a small chocolate bar for a treat. PM Fruit and a handful of nuts make the perfect afternoon snack, before dinner at home of roast beef and veggies, a couple of scoops of ice cream and maybe a beer (but not during finals). Sunday Similar to Saturday. A day off! Simone Austin currently divides her time between her role as the dietitian for the Hawthorn Football Club, private practice and Swisse Wellness.