U16 - Nutrition

Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly. Enjoy a wide range of nutritious foods. Eat plenty of breads, cereals, vegetables (including legumes) and fruit. Low-fat diets are not suitable for young children. For older children, a diet low in fat, particularly saturated fat is appropriate. Moderate amounts of sugars. Choose low salt foods. EAT FOODS CONTAINING CALCIUM AND IRON. Health Recommendations:

Key Nutritional Issues for sport Replacing fluid. Replacing Carbohydrates. Adequate Protein Healthy Balance Good habits

Carbohydrates: How much? No exact figures it is based on adult requirements. 1g per kg of body weight within 30mins – 2 hours of training or competition. 65kg player needs 390g of carbohydrates and most are not achieving this.

Competition Menu

Dehydration Muscle cramps Sickness and headache Dark urine Dry mouth and throat A feeling of extreme heat which remains after a cool down time.

Fluid replacement Thirst is a late indicator for dehydration. Recommendations are: U15years: 45mins before mls 20mins during after asapliberal until pee U-17years:45mins before during after asapliberal

Pee Chart

Putting it all together The basic advice is the same for different age groups except that quantities will differ for bigger players. Encourage players to bring and use drinks at all training sessions and competitions. Basic food after training (pasta, potatoes, meat, vegetables, curry and rice, soup and sandwiches, yoghurt, rolls and fruit etc.) would be much better than sweets, biscuits or chips after training. Follow by example!

U-16 Key Points U-16: Water before, during and after training. Best Practice to bring your own bottle. Bring a carbohydrate snack for directly after training/match (yoghurt and banana). Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta). Avoid greasy fast food. Give athletes a copy of the competition menu for their parents to stick up in the kitchen. Calorie intake must be enough as this group maybe playing a number of sports and often they are simply not eating enough