Nutrition Eat your way to victory

Nutrition – A few questions… Just how important is it? What do you fuel your bodies with & what should you fuel your bodies with? Hydration – How much does it effect performance? Nutrition to aid recovery?

Energy You are still growing....and your doing it fast! How much energy do you think you need a day? AgeMale/Female(kcal/d) – before you have even kicked a ball!

Carbohydrates Major energy provider – 55% –Breads –Potatoes –Pasta –Rice –Porridge, cereals –Beans, Peas, Lentils –Oatcakes

Carbohydrates Important part of a balanced diet Only a limited supply in body so they must be replaced after exercise Low stores – decreased performance Essential to maintain blood sugar levels Essential fuel for high intensity exercise

Protein You need more than adults – 20% of diet! –Lean red & white meats –Fish –Eggs –Diary Products i.e. Cottage Cheese

Protein Low source of energy, however……… ……Essential for growth & development! Certain proteins can be a rich source of Iron

Fat You need fat in your diet…about 25% but make it good fat! –Oily fish –Nuts –Soft margarine Bad fats –Chips –Fried foods –crisps

Fat The most important role of fat is to spare carbohydrate in exercise of long duration and low intensity. Consuming a high-fat diet this limits the amount of carbohydrate storage, which ultimately limits endurance. Fats – Saturated (BAD) = cream/cakes/fried foods Fats – Unsaturated (GOOD) = oily fish, nuts, soft margerine

Vitamins and Minerals Requirements are highest in teenage years Lose excess sugary foods and drinks 5 a day…..

5 portions a day Packed with vitamins and minerals which help to maintain a healthy body! Ensures a balanced diet How do you do it? Bfast = glass of fruit juice, banana with cereal, piece of fruit Lunch = vegatbles in sandwhich, i.e. tomatos/lettuce Dinner = portion of vegatbles, glass of juice Snack = fruit

Before training or matches Carbohydrate meal or snack 2-3 hours before Always take a drink (at least 500mls) E.g. Sandwich or roll Yoghurt and fruit Pancakes or scones Breakfast cereal with milk

Post Match Snacks Water, diluted fruit juice, squash or sports drink Sandwiches or filled rolls Bananas, grapes, apples, oranges Smoothies Fruit loaf, scones, jaffa cakes, fig rolls, cereal bars Yoghurts, yoghurt drinks

Snacks Water, diluted fruit juices, squash or sports drink Bananas, grapes, apples, mandrins Sultanas, raisins, dried apricots Fruit loaf, pancakes Jaffa cakes, figrolls Cereal or energy bars Yoghurt drinks

Recovery The Theory … Replace fluid and electrolytes lost Refuel the muscles and liver Support the immune system Repair any injury The practice … Drink to re-hydrate! Get carbs and some protein in 15-30mins after the session! Focus on carbohydrate foods with protein for main meal!

Hydration Water makes up 60% of your total body weight and 70% of your muscles! Dehydration impairs athletic performance whenever it falls lower than 98%! If your thirsty it’s already too late! Young footballers are more prone to dehydration and overheating than adults How much should you drink? Per day = 2 litres per day While exercising = drink ½ cup of fluid every minutes during the match/training After exercise = isotonic sports drink helps replace fluid but more importantly replace lost carbohydrates and electrolytes which are vital in regaining bodies water balance

How much fluid do I lose? Depends on: –Temperature –How hard the exercise –How long the exercise -Body size – bigger > greater loss -Fitness – more sweat > more loss

Signs of dehydration Lacking in energy Fatiguing early Feeling too hot Flushed skin and clammy Nausea Dark coloured urine

Hydration monitoring The closer to 1 the better! Higher than 3 – get drinking! Higher than 5 – get a doctor! Oh dear!

Key Points…Everyday Enjoy a variety of food Focus on nutrient-rich, high carbohydrate foods Consume small amounts of high fat foods Include protein foods at each meal Look after fluid needs

Key points…competition Experiment in practice events to develop a food and fluid plan that suits you Be organised – pack snacks and drinks Refuel and re-hydrate between events