Nutrition

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Nutrition Hydration

• A guide for Academy Squad Players

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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

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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

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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

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Whats important?

• Fluids
• Carbohydrates
• Protein
• Preparation

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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

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How will dehydration effect you?

• Reduce decision making skills
• Reduce coordination
• Irritability
• Nausea Vomiting
• Dizziness
• Headaches
• Weakness

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How you can check
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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.

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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

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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.

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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.

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When What to eatBreakfast

• 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

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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)

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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

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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

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Group Task

• On a flip chart sheet
• Identify the issues / challenges you face in
  achieving good Nutrition Hydration
• What are the solutions?