Nutrition & Hydration Are you eating and drinking the right things to become a professional footballer? ‘Producing players of the future by nurturing the natural talent of youngsters’ Port Vale F.C.

Nutrition & Hydration The difference between the technical skills and fitness qualities throughout Centre of Excellence and Academy footballers is often small, but attention to your diet can be the difference between you and the opposition during competition As a player your diet is very important towards your overall development. Nutrition and hydration can play an important role in your preparation for training and competition ‘Producing players of the future by nurturing the natural talent of youngsters’ Port Vale F.C.

Nutrition & Hydration To play football you need energy and a healthy body. A balanced diet will help you to maintain your performance and enable you to recover between training and games Good eating and drinking habits should be part of your daily lifestyle Without the correct nutritional support, you will not be able to sustain an intensive training programme over a long period of time, and improvement therefore will be limited

Why should you think about what you eat? As your diet can effect your performance The food you eat before training and matches can effect how well you train and play Your bodies are like cars, they need fuel and cannot run on empty Without food and drink your body cannot function Food and drink are not only important for your performance but also for your growth, development and health

What are the benefits of eating well to you? Confidence of knowing you are prepared for training and matches More energy for training and matches Better recovery between training and matches Reducing your chances of injury or illness

Nutrition & Hydration Food provides energy for your body to grow, repair and maintain You need food to fuel your muscles for football You need to include foods such as carbohydrates, protein, vitamins and minerals (and some fats too)

Carbohydrates Simple Carbohydrates – Provide a good source of quick energy, but it is important that you do not eat too much of this (Half-time match-day) Examples are – Sweets, Jaffa cakes, Jelly babies Complex Carbohydrates – Main energy source used when training or playing. Relatively easy for your body to turn these foods into energy for your body. When training or playing, your body uses up these stores, so you must replace them Examples are - Rice, pasta, bread, potatoes, cereals, fruit (Bananas)

Fats Fats – Also provides energy for low intensity parts of the game. Fats are a high energy source but cannot provide energy quickly like complex carbohydrates. Both saturated and unsaturated fats contain the same calories, but you should replace some of the foods you eat that are high in saturated fat with foods that are high in unsaturated fat instead, as part of a healthy diet. Saturated fats – are found in animal products and processed foods such as fried foods, mayonnaise, eggs, fatty meats, butter, chocolate, oils and dressing, cheese and biscuits Unsaturated fats – are found in foods such as avocadoes, olives and nuts

Protein, vitamins and minerals Protein – This is required for the growth and repair of your body, not as most people think for strength. As footballers you require a slightly larger protein intake than the average person. These can be found in fish, all meats, milk, eggs, beans & pulses Vitamins & Minerals – Play an important role for your energy metabolism. These can be found in fruit, vegetables, cereals, fish and meats

Fluids Drinking is vital to sustain your performance and hydration Try to avoid drinking sports drinks such as (Powerade, Lucozade Sport and fizzy drinks) prior to training, water is better You should drink Powerade, Lucozade sport during and after both training and games If you are thirsty, then it’s too late! Drink small amounts regularly before, during and after training and games (Every minutes) Water plays an important part in cooling your body down (sweating) during exercise. You can use up to 1 litre of fluid in one hour, this is why you must drink plenty of fluids Remember to try and drink 2/3 litres of fluids per day

Dehydration What are the effects of dehydration on your body during training and games? Players run less Slower reactions (on and off the ball) Lack of concentration Increased mistakes Players run slower Less accuracy when passing and shooting Less running with the ball

Food for Football What food do you eat before training and games? Suggestions for lunch – lean meat, tuna, beans, bread, potatoes, pasta, rice, fruit & vegetables, water, fruit juice Suggestion for dinner/tea – as above, however be aware of how much carbohydrates you eat (moderate) Suggestions for snacks – Cereal bars, cereal, fruit, nuts, vegetables and milk

Nutrition & Hydration Consume meals 2 hours before training & games Eat plenty of complex carbohydrates, but not within 2 hours of training or games as this can cause your blood sugar levels to fall (hypoglycaemia) leading to light-headedness and sweating Simple carbohydrates, found in sugar, chocolate and jams, are less nutritious but can supply a quick source of energy Drink plenty of fluids, especially before and after playing You should drink approximately 2/3 litres of fluids daily After training/games you should replace your energy systems immediately. Ideally you should replenish these systems within one hour of training or games Sports drinks (non fizzy) such as Lucozade Sport/ Powerade are a good source to do this again

Pre-Match Breakfast Do you eat breakfast daily, especially on matchday? Did you know that breakfast is your most important meal of the day, why? Your energy levels are low when you wake up Your body and brain both need fuel to work To stop hunger How can you make a difference and what can you eat for breakfast? By g etting yourself up early to eat breakfast Eating some breakfast is better than no breakfast Try to eat foods that are high in carbohydrates Breakfast suggestions are - Cereal, Oats, Porridge, Weetabix, Bran flakes, Cereal bars or a Smoothie (banana & yoghurt) and drink plenty of fluids

Post – Match Meal Remember you should replace your energy systems within one hour after a match. A healthy meal containing proteins, carbohydrates, vitamins and minerals are best. Have you ever eaten a KFC or McDonald’s after training or a match instead of a healthy meal? Did you know that a KFC or McDonald’s meal contains 1141 more calories and 70.3g more fat than a chicken salad sandwich! KFC 3 piece mealChicken salad sandwich 1491 Calories350 Calories 79.6g Fat9.3g Fat 2520mg Sodium590mg Sodium 102.4g Carbohydrates 42.9g carbohydrates 83.6g Protein24.2g Protein

Good eating habits…. You should try to - Eat some breakfast (Remember your body is like a car and needs fuel) Eat your pre-match meal two hours before a game Replenish your energy systems within one hour of training Eat little and often Eat at least 5 portions of fruit & vegetables a day (if possible) Keep all meals and drinks low in fat If needed, fit in extra snacks e.g. dried fruit or nuts, fruit & vegetables, or a cereal bar & milk

Take Home Messages To gain optimum performance as a Centre of Excellence player, you need the correct balance of energy sources, nutrients and fluids Your diet will effect your endurance, strength, power, speed, recovery and concentration during training and competition Ultimately your diet and lifestyle will effect your level of performance