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Nutrition & Hydration. A guide for Academy Squad Players. 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
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Nutrition & Hydration A guide for Academy Squad Players
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
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
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*
What’s important? • Fluids • Carbohydrates • Protein • Preparation
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
How will dehydration effect you? Reduce decision making skills Reduce coordination Irritability Nausea & Vomiting Dizziness Headaches Weakness
Avoid Dehydration • Drink 200-600ml of fluid in the 2 hrs before exercise • Drink 125-150 ml of fluid every 15-20 mins during exercise to replace lost sweat. ( Use breaks in play) • Replace lost fluid after exercise by immediately drinking 500ml of fluid.
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
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.
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.
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
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)
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
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
Group Task On a flip chart sheet: • Identify the issues / challenges you face in achieving good Nutrition & Hydration • What are the solutions?
