Nutrition Eat your way to victory

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NutritionEat your way to victory
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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?

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Energy

• You are still growing....and your doing it fast!
• How much energy do you think you need a day?
• Age Male/Female(kcal/d)
• 11-14 1800 2000
• .....before you have even kicked a ball!

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Carbohydrates

• Major energy provider 55
• Breads
• Potatoes
• Pasta
• Rice
• Porridge, cereals
• Beans, Peas, Lentils
• Oatcakes

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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

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Protein

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

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Protein

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

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Fat

• You need fat in your dietabout 25 but make it
  good fat!
• Oily fish
• Nuts
• Soft margarine
• Bad fats
• Chips
• Fried foods
• crisps

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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

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Vitamins and Minerals

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

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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

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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

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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

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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

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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!

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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 its 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
  10-15 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

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How much fluid do I lose?

• Depends on
• Temperature
• How hard the exercise
• How long the exercise
• Body size bigger gt greater loss
• Fitness more sweat gt more loss

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Signs of dehydration

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

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Hydration monitoring

• The closer to 1 the better!
• Higher than 3 get drinking!
• Higher than 5 get a doctor!
• 8.......Oh dear!

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Key PointsEveryday

• 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

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Key pointscompetition

• 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