A guide for Academy Squad Players Nutrition & Hydration A guide for Academy Squad Players

Outcomes At the end of this session we will have identified: the benefits of proper Nutrition & Hydration - the different types of food/fluids required for athletic performance when and what to eat and drink issues for Academy Squad players

Ice Breaker Divide into 3 even teams. In the form of a relay race collect the following Team 1: Carbohydrates Team 2: Proteins Team 3: Fats

* Improve Performance* Group Task In groups, discuss how you can benefit from proper Nutrition & Hydration. Decrease in recovery time Increase in Energy Increase in muscle development Increase in stamina Decrease in body fat Improved health (fight illness) Prevent Cramping * Improve Performance*

What’s important? Fluids Carbohydrates Protein Preparation

Fluids Get into the habit of drinking water regularly. (Carry a water bottle with you) Aim to drink 2 litres each day Drink before, during and after exercise to prevent dehydration

How will dehydration effect you? Reduce decision making skills Reduce coordination Irritability Nausea & Vomiting Dizziness Headaches Weakness

How you can check

Avoid Dehydration Drink 200-600ml of fluid in the 2 hrs before exercise Drink 125-150 ml of fluid every 15-20 mins during exercise to replace lost sweat. ( Use breaks in play) Replace lost fluid after exercise by immediately drinking 500ml of fluid. Water is fine for up to 1hr -1.5 hrs of activity. Sports drinks are designed for more than 1.5 hrs of activity. They may be needed for tournaments or very hot days.

Carbohydrates Carbohydrate foods provide us with energy we need for playing Football / Hurling They are required before , during and after sport. Examples include Breads, Cereals, Rice, Pasta, Fruit and Veg

Protein Protein is the building blocks of muscle It is essential for maintenance, growth and recovery If consumed in proper quantities, it will spare muscle breakdown.

Fats Training / games lasting more than 1 hr require energy from fat stores If your diet is too low in fats it may hinder your performance. However, fats should be avoided before training and games as they are slow to digest.

When & What to eat: Breakfast Breakfast is the most important meal of the day. You have been fasting overnight, so you need to ensure you break this fast! Ideas include: Porridge with milk and honey Cereal and toast Toast & eggs & beans Fruit juice / smoothie

Pre match meal Eat your pre match meal between 2-4 hours Before throw in as it needs time to digest Your meal should be: Carbohydrate based Low in Fat Not too filling Include a drink In the 2 hrs before the match, eat snacks to top up your energy. ( Banana, Jaffa cakes, jelly sweets)

Post match “Recovery Window” The 1st 30 mins after intense exercise is known as the “muscle recovery window” Muscles can rebuild 2-3 times faster in this time period Proper recovery leads to much less muscle soreness and higher energy the next day Easier to use Carbohydrate and Protein drinks Eat a carbohydrate /protein meal within the next 2 hours

Group Task Plan your nutrition & hydration requirements for the following scenarios Academy Squad training at 12 noon (Sat) Club Match at 3pm (Sat) Club match at 7pm on a School day Away match with School

Group Task On a flip chart sheet: Identify the issues / challenges you face in achieving good Nutrition & Hydration What are the solutions?