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

2. 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

3. 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

4. * 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*

5. What’s important?
Fluids
Carbohydrates
Protein
Preparation

6. 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

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

8. How you can check

9. Avoid Dehydration
Drink ml of fluid in the 2 hrs before exercise
Drink ml of fluid every 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.

10. 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

11. 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.

12. 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.

14. 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

15. 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)

16. 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

17. 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

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