Transcript Nutrition & Hydration

Nutrition & Hydration
Are you eating and drinking the right things to
become a professional footballer?
‘Producing players of the future by nurturing the natural talent of youngsters’
Port Vale F.C.
Nutrition & Hydration
• The difference between the technical skills and fitness qualities
throughout Centre of Excellence and Academy footballers is often
small, but attention to your diet can be the difference between you
and the opposition during competition
• As a player your diet is very important towards your overall
development. Nutrition and hydration can play an important role in
your preparation for training and competition
‘Producing players of the future by nurturing the natural talent of youngsters’
Port Vale F.C.
Nutrition & Hydration
• To play football you need energy and a healthy body. A balanced diet
will help you to maintain your performance and enable you to recover
between training and games
• Good eating and drinking habits should be part of your daily lifestyle
• Without the correct nutritional support, you will not be able to sustain
an intensive training programme over a long period of time, and
improvement therefore will be limited
Why should you think about what you
eat?
• As your diet can effect your performance
• The food you eat before training and matches can effect how well
you train and play
• Your bodies are like cars, they need fuel and cannot run on empty
• Without food and drink your body cannot function
• Food and drink are not only important for your performance but also
for your growth, development and health
What are the benefits of eating well
to you?
• Confidence of knowing you are prepared for training and
matches
• More energy for training and matches
• Better recovery between training and matches
• Reducing your chances of injury or illness
Nutrition & Hydration
• Food provides energy for your body to grow, repair and
maintain
• You need food to fuel your muscles for football
• You need to include foods such as carbohydrates, protein,
vitamins and minerals (and some fats too)
Carbohydrates
•
Simple Carbohydrates – Provide a good source of quick energy, but it is
important that you do not eat too much of this (Half-time match-day)
Examples are – Sweets, Jaffa cakes, Jelly babies
•
Complex Carbohydrates – Main energy source used when training or
playing. Relatively easy for your body to turn these foods into energy for
your body. When training or playing, your body uses up these stores, so you
must replace them
Examples are - Rice, pasta, bread, potatoes, cereals, fruit (Bananas)
Fats
•
Fats – Also provides energy for low intensity parts of the game. Fats are a high
energy source but cannot provide energy quickly like complex carbohydrates.
•
Both saturated and unsaturated fats contain the same calories, but you should
replace some of the foods you eat that are high in saturated fat with foods that
are high in unsaturated fat instead, as part of a healthy diet.
•
Saturated fats – are found in animal products and processed foods such as fried
foods, mayonnaise, eggs, fatty meats, butter, chocolate, oils and dressing,
cheese and biscuits
•
Unsaturated fats – are found in foods such as avocadoes, olives and nuts
Protein, vitamins and minerals
• Protein – This is required for the growth and repair of your body, not
as most people think for strength. As footballers you require a
slightly larger protein intake than the average person. These can be
found in fish, all meats, milk, eggs, beans & pulses
• Vitamins & Minerals – Play an important role for your energy
metabolism. These can be found in fruit, vegetables, cereals, fish
and meats
Fluids
•
Drinking is vital to sustain your performance and hydration
•
Try to avoid drinking sports drinks such as (Powerade, Lucozade Sport and
fizzy drinks) prior to training, water is better
•
You should drink Powerade, Lucozade sport during and after both training
and games
•
If you are thirsty, then it’s too late! Drink small amounts regularly before,
during and after training and games (Every 15-20 minutes)
•
Water plays an important part in cooling your body down (sweating) during
exercise. You can use up to 1 litre of fluid in one hour, this is why you must
drink plenty of fluids
•
Remember to try and drink 2/3 litres of fluids per day
Dehydration
• What are the effects of dehydration on your body during training and
games?
•
•
•
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•
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Players run less
Slower reactions (on and off the ball)
Lack of concentration
Increased mistakes
Players run slower
Less accuracy when passing and shooting
Less running with the ball
Food for Football
• What food do you eat before training and games?
Suggestions for lunch – lean meat, tuna, beans, bread, potatoes,
pasta, rice, fruit & vegetables, water, fruit juice
Suggestion for dinner/tea – as above, however be aware of how
much carbohydrates you eat (moderate)
Suggestions for snacks – Cereal bars, cereal, fruit, nuts,
vegetables and milk
Nutrition & Hydration
•
Consume meals 2 hours before
training & games
•
You should drink approximately 2/3
litres of fluids daily
•
Eat plenty of complex carbohydrates,
but not within 2 hours of training or
games as this can cause your blood
sugar levels to fall (hypoglycaemia)
leading to light-headedness and
sweating
•
After training/games you should
replace your energy systems
immediately. Ideally you should
replenish these systems within one
hour of training or games
•
Sports drinks (non fizzy) such as
Lucozade Sport/ Powerade are a good
source to do this again
•
Simple carbohydrates, found in sugar,
chocolate and jams, are less nutritious
but can supply a quick source of
energy
•
Drink plenty of fluids, especially before
and after playing
Pre-Match Breakfast
Do you eat breakfast daily, especially on matchday? Did you know that
breakfast is your most important meal of the day, why?
• Your energy levels are low when you wake up
• Your body and brain both need fuel to work
• To stop hunger
How can you make a difference and what can you eat for breakfast?
• By getting yourself up early to eat breakfast
• Eating some breakfast is better than no breakfast
• Try to eat foods that are high in carbohydrates
Breakfast suggestions are - Cereal, Oats, Porridge, Weetabix, Bran flakes,
Cereal bars or a Smoothie (banana & yoghurt) and drink plenty of fluids
Post – Match Meal
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Remember you should replace
your energy systems within one
hour after a match. A healthy
meal containing proteins,
carbohydrates, vitamins and
minerals are best.
Have you ever eaten a KFC or
McDonald’s after training or a
match instead of a healthy meal?
Did you know that a KFC or
McDonald’s meal contains 1141
more calories and 70.3g more fat
than a chicken salad sandwich!
KFC 3 piece meal
Chicken salad
sandwich
1491 Calories
350 Calories
79.6g Fat
9.3g Fat
2520mg Sodium
590mg Sodium
102.4g
Carbohydrates
42.9g
carbohydrates
83.6g Protein
24.2g Protein
Good eating habits….
You should try to • Eat some breakfast (Remember your body is like a car and needs fuel)
• Eat your pre-match meal two hours before a game
• Replenish your energy systems within one hour of training
• Eat little and often
• Eat at least 5 portions of fruit & vegetables a day (if possible)
• Keep all meals and drinks low in fat
• If needed, fit in extra snacks e.g. dried fruit or nuts, fruit & vegetables,
or a cereal bar & milk
Take Home Messages
• To gain optimum performance as a Centre of Excellence player, you
need the correct balance of energy sources, nutrients and fluids
• Your diet will effect your endurance, strength, power, speed,
recovery and concentration during training and competition
• Ultimately your diet and lifestyle will effect your level of performance