Nutrition and Hydration

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Nutrition and Hydration

• Gemma Thomas
• East Riding County FA

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Nutrition

• Important part of football
• Provides energy
• Timing is also important
• Training, Matches and Recovery
• Energy balance

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Energy

• What types of food create energy?
• Pretty much all foods contain energy
• What are the three main categories of food?
• Which is the most important?

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Types of food
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Digestion

• In your groups, put the organs of the digestive
  system into the correct order using the cards you
  have been given

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Where is food stored?
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Where is food stored?

• Stomach and intestines break food down
• Food sorted into two groups
• Good food stored in liver and muscles
• Bad food takes longer to break down as it cannot
  be used

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Carbohydrate

• Main food source
• Two categories
• Simple sugary foods e.g. cakes
• Quick burst of energy but doesnt last long
• Complex natural foods e.g. potatoes
• Release energy slowly over a longer period
  of time. Lasts longer.

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Examples

• Complex
• Cereals
• Potatoes
• Pasta
• Rice
• Bread
• Vegetables
• Fruit
• Oats

• Simple
• Jaffa Cakes
• Rice Crispy Squares
• Snack-a-jacks

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Fats

• High in energy, takes longer to break down
• Use mixture of fat and carbohydrate
• - Fat only sitting, walking, sleeping
• - Fat carb jogging, fast walking
• - Carbohydrate sprinting
• Good and bad (unsaturated and saturated)

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Good
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Bad
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Examples

• Whole milk
• Butter
• Margarine
• Oil
• Cheese
• Pastry
• Sauces

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Protein

• Body made up mainly of protein
• Muscles, hair, nails, genes
• Important for recovery and repair
• Should be consumed after exercise

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Examples

• Fish
• Eggs
• Meat-chicken
• Nuts
• Yogurt
• Beans
• Lentils

• Smoothies
• Milkshakes
• Cheese
• Quorn
• Tofu
• Tuna
• Fruit

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Others

• Vitamins Necessary for normal metabolism. Must
  be present in diet as body cant produce.
• Vitamins E,D,C healthy immune and nervous
  system and maintains tissues and bones.
• Minerals essential for functioning. Iron and
  calcium.
• Fibre indigestible carbohydrates e.g. wholegrain
  foods.
• Water major component of body

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Timing of meals

• Before matches and training
• During exercise
• Recovery

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Before Matches and Training

• 3-4 hours before
• High carbohydrate
• Complex carbohydrates
• Lots of water and drinks
• Dont let yourself get hungry!!
• Simple snacks if hungry

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Aim to have seven meals a day

• Breakfast Cereal / toast / orange juice /
  semi-skimmed milk
• Mid morning Banana / fruit / drink
• Lunch Ham sandwich / low fat yogurt /
  Nutrigrain bar / fruit / drink
• Mid afternoon Snack-a-Jacks / fruit
• Dinner Jacket potato / lasagne / veg /
  jelly
• Supper Cereal / fruit / snack-bar /toast
• Drink Continuously throughout the day

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During exercise

• Half time periods-simple foods
• Examples?
• Keep drinking-water or sports drinks

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Recovery

• Eat as soon as possible-within 3-4 hours
• Necessary to replace energy used
• Carbohydrates and protein
• Examples?
• Drink plenty-water, sports drinks, milk shakes
• Poor recovery effects performance, energy
  levels, increased injury etc.

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Good foods

• Breakfast
• Cereals, yogurts, crumpets, toast, scrambled
  eggs,
• porridge, pancakes,
• beans, fresh orange, fruit

• Lunch
• Baked potatoes, sandwiches (tuna, ham, turkey,
  salad), beans, pasta, fruit, yogurt, rice pudding

• Snacks
• Snack-a-jacks, fruit, yogurts, muller rice, rice
  crispy squares, crumpets, cereal bars, scones,
  smoothies

• Dinner
• Rice, pasta dishes, baked potatoes, sea food,
  chicken, vegetables, lasagne

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The Food Pyramid
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Hydration

• 70 of body is water
• Important for almost everything-body cannot
  survive without!
• Lost by sweating
• toilet breaks
• breathing

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Tips

• Keep well hydrated
• Drink plenty and often
• Start early
• Dont let yourself get thirsty
• Sports drinks v. water?

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How to monitor

• Body weight-loss of 1kg (2.2lb)1.5L water
• Colour of urine

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Take home message

• Eat a healthy, balanced diet
• Make sure you eat enough and at the right times
• Keep well hydrated and monitor regularly
• Plan ahead-away matches
• Recovery is important!

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• Any questions?