PowerPointesitys

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ATHLETES FOOD AND REST
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Goal!

• Body Balance ( Mental / Physical)?
• Develop, Learning
• Training, Rest and Food ( relationship)?

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Food

• Diversity !!! You have to eat many times during
  day !!!
• Grain products (rise, pasta, ryebread, gruel,
  muesli)?
• vegetables (not cooked, natural)?
• berries
• fruits (apple, banana natural)?
• Lowfat meat, chicken, turkey, fish
• Lowftat milk products (unspiced yogurth)?
• Other corn, soybean, tuna, cottage cheese
• HOMECOOKED!!!

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Don't eat this things...

• basic sauces and salad sauces
• basic margarin, butter
• limonades, baked bun, cookies, pop corn, potato
  chips, fat meats ( be stored in your body 6
  days)?
• Energy drink (battery, red bull ...)?
• hamburgers, white bread
• candies, chocolates...

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What to eat ?

• Breakfast
• gruel
• unspiced yogurth muesli
• rye bread
• fruits
• berries
• Snacks
• salad vegetagles, cottage cheese, berries
• bread, cold meat, tuna
• unspiced yogurt
• fruits

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LUNCH AND DINNER?
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Liquid/Water

• 60-70 our body weight is water
• 2 dehydration less..
• Oxygen transfer
• Energy not going you muscles ?
• Thirst coming when you miss water 4-5
• During aerobic training (8dl/h)?
• usually n. 2 3l/ 24h

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Rhythm

• Practice once for day
• 7.30 Wake up (light run and walk in outside
  10-15 min?)?
• 8.00 Breakfast
• 10.30 Light snack
• 12.30 Lunch in School
• (After school 20 min. Nap?)?
• 16.00 Big Snack
• 18.00 Training ( 2-3 hours)?
• 21.30 Dinner
• 22.00 Sleep

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Rhythm

• Training two or three times for day
• 6.00 Wake up
• 6.15 Breakfast
• 7.00 1.Practice (JumpingPlyos..)?
• 9.00 Snack
• 12.00 Lunch
• 15.00 2. Practice ( Aerobic training)?
• 17.00 Snack
• 19.00 Dinner
• 20.00 Stretchinglight snack
• 22.00 Sleep
• (Afternoon 20 min. Nap ?)?

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Nordic Combined/Ski jumping food?

• Nik, Jason and Ilkka's group 1 or 2 day Rhythm
• Ted and Gregor group's 1 or 2 day Rythm is same
  but smaller lunch and dinner
• -Competition season in winter still smaller
  eating dosage, if necessary
• If somebody have eat or weight problems coach,
  parents and athlete have to speak about it
  together and fix it
• I

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Key points

• What they eat?
• Healthy food doesnt make athletes heavy
• 8-9 hours sleep every night?
• If athletes don't eat regular healthy food, they
  dont sleep enough, develop in sport, and also
  not in school
• Teaching food and rest things have to start at
  young age!

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Develop Performance
Practice
Rest
Food