Transcript Document
Match Day Nutrition Task • What do you do on a match day? • Write down: – – – – when you would get up when & what you would eat what you drink during the day what you eat after the match Contents • Recap on food groups • Importance of eating well before a match • Fluids • Eating after a match Food Groups 1. Carbohydrates 2. Fats 3. Protein – Amino Acids • Carbohydrates – Gives the body fuel for muscles and promotes good health – Grains, vegetables & fruits. – If you do not consume enough carbs (kcals/energy), then you will not have enough energy to complete the match (or training) and subsequently your performance will suffer, and more importantly you will be more susceptible to injury. • Protein – Important for: * building and protecting your muscles * replacing red blood cells – Found in meat, fish, eggs, lentils, cheese. • * boosting the immune system * growing hair and finger/toe nails. Fat – Essential part of healthy diet. – Important for: *needed for temperature regulation *distribution of vitamins * protection of vital organs * formation of component part of cells. – Unsaturated fats (oils) are liquid at room temperature and better than saturated fats. Food Pyramid Match Day Food • Breakfast – You need the fuel to be able to concentrate and perform during the match • Cereal – What’s so good about cereal? • Quick and Easy • Convenient • Carbohydrate rich • Iron & Calcium rich – Beware cereals with large amounts of sugar (some kids cereals can be 45% sugar!!) Pre-match • Always eat a high carbohydrate dinner the night before and drink extra fluids. • Try to avoid eating ‘new’ food the day before a match as it can cause gastric problems. • Best time to eat on the day:– An afternoon game or training allows you to have either a big breakfast or brunch to allow 4hrs for digestion. Pre-match snacks • Snacking before exercise can – Provide you with extra fuel for muscles required for good performance – Prevent hypoglycemia (low blood sugar) – Settle your stomach • Can be eaten on the car on the way to match. • Energy/Cereal bars are a good way to snack. • Some people worry about upset stomach and sluggish performance if they eat before exercise. This is caused by eating the wrong types of food before exercise. • Avoid starchy and sugary snacks. • What do you think you should drink during and before a match? Fluids • What water does in the body – transports glucose, oxygen and fats to work muscles and carry away metabolic by products such as CO2 and lactic acid – In urine it eliminates metabolic wastes – In sweat it dissipates heat through the skin – During exercise it absorbs heat from your muscles – Helps digest food in saliva and gastric secretions – Through out the body it lubricates joints and cushions organs and tissues. • Don’t wait until you are thirsty before drinking. • Drink little and often • After exercise try to drink fluid containing some form of sodium Post match • Within one hour of a training session or match your muscles are still active and the energy you’ve used during training or matches will be replaced and stored more quickly in your body. • Try to eat a carbohydrate snack between 1 and 2 hours post exercise. • Make sure the body is properly refuelled afterwards e.g: X McDonalds X Chippy X Fizzy Juice Sandwiches Fruit Juice Task • For next time keep a diary of what you eat and drink in the 2 hours leading up to a match and how you made you feel. Any Questions?