health & NUTRITIONfiles.pitchero.com/clubs/8328/IFA_Healthbooklet.pdf · 2014-02-28 · IRISH FA /...

health & NUTRITIONADVICE GUIDE

IRISH FA / HEALTH & NUTRITION / 03

INTRODUCTION

HEALTHY EATING

NUTRITION

HYDRATION

MENTAL HEALTH

ALCOHOL & dRUGS

STRESS

CONTENTS


INTRODUCTIONTechnical ability and fitness are important elements in the game of football. Over the last number of years we have also seen a rise in the importance and impact of nutrition, healthy eating and proper hydration.

This booklet will be of relevance to all club coaches, managers and players. By following and implementing the useful tips contained within the booklet your team should have more energy, and on an individual level, it will help players perform to an optimum level (especially towards the later stages of a game). It could even mean the difference between scoring or conceding a goal in the later stages of a game.

The Irish FA has developed a health programme aimed at our clubs (managers, coaches and players) throughout Northern Ireland to educate them on healthy eating and sports nutrition that can be implemented in your club; from junior levels of our game right the way through to intermediate and senior football.

This booklet contains articles on healthy living and eating and will be updated on a regular basis with help from our partners - the University of Ulster and the Public Health Agency. The site will also deal with mental health issues such as stress, depression and suicide.

The overall aim is to increase the knowledge within our clubs that can be shared and adopted every week in your team/club.

GEOFF WILSONIFA Head of Marketing and Communications

06 / IRISH FA / HEALTH & NUTRITION IRISH FA / HEALTH & NUTRITION / 07

Food – whether it’s shopping, cooking or just eating – it takes up a significant portion of our daily lives. So it is essential we all have a basic working knowledge of healthy eating.

Ensuring adequate nutritional intake through a varied diet is essential for:

• Maintenance of good health

• Protection against and prevention of disease

On a very basic level the food we eat can be classified into 5 different food groups.

• Starchy foods – e.g. breads, rice, pasta, potatoes, cereals

• Fruit and vegetables

• Dairy foods – milk, yogurts, cheese

• Non-dairy sources of protein – meat, poultry, fish, eggs, beans, soy and quorn products

• Foods and drinks containing fat and/or sugar

In turn these 5 different food groups contain a combination and variety of 6 different nutrients:

Macronutrients:

• Carbohydrates

• Protein

• Fat

Micronutrients:

• Vitamins

• Minerals

Fluid

Healthy Eating MAKE IT YOUR GOAL!


CARBOHYDRATES – BOTH SIMPLE AND COMPLEX

Carbohydrates in food can be:

Simple carbohydrates (Sugars)

• Intrinsic - e.g. fruit, vegetables, milk

• Extrinsic - e.g. fruit juice, cakes

And complex carbohydrates:

• Starches (eg from bread, potatoes, rice, pasta etc)

• Dietary fibre (eg from vegetables, whole grain cereals etc)

Starchy carbohydrates should be the body’s main energy source, providing at least 50% of our total energy intake.

Sources of starchy carbohydrates are breads, rice, pasta, potatoes and cereals.

PROTEIN – IT’LL GROW ON YOU

Protein is made up of amino acids and is essential for growth and muscle repair.

The functions of protein include:

• Cell growth

• Repair of damaged cells

• Formation of enzymes, antibodies and some hormones

The recommended amount of protein for an adult male is 56g/day and 45g/day for an adult female.

Whilst protein does provide energy, this should not be its function in a healthy balanced diet. Energy should be provided by starchy carbohydrates and some fats.

FAT – THE GOOD AND THE BAD

Fat comes in 3 different types of forms:

• Saturated

• Monounsaturated

• Polyunsaturated

Unsaturated fats can be beneficial to your heart, whereas saturated fats can raise blood cholesterol and may contribute to heart disease.

The functions of fat are:

• Concentrated energy source

• Carrier of fat soluble vitamins

• Provision of essential fatty acids

The guideline amount of fat is 95g/day (30g/day saturated fat) for men and 70g/day (20g/day saturated fat) for women.

Sources of fat include:

• Meat and meat products

• Butter, margarine and low fat spreads

• Milk and milk products

VITAMINS – GREAT DEFENCE!

Vitamins are essential for a proper immune system and come in two forms:

Water soluble:

• B vitamins

• Vitamin C

Fat soluble:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

Vitamins are found in a variety of foods. To ensure you get enough, follow the eat well plate guide – (see page 11).


HEALTHY EATING – YOU HAVE IT ON A PLATE!

The ‘eat well plate’ opposite visually represents how much you should eat of the 5 different food groups daily along with the following healthy eating recommendations:

Bread, rice, potatoes, pasta and other starchy foods - eat plenty, choose wholegrain varieties when you can.

Fruit and vegetables - eat plenty, at least five portions of a variety of fruit and vegetables a day.

Milk and dairy foods - eat some every day and choose lower fat alternatives whenever possible.

Meat, fish, eggs, beans and other non-dairy sources of protein - eat some, choose lower fat alternatives whenever possible or eat higher fat versions infrequently or in smaller amounts. Aim for at least two portions of fish a week, including a portion of oily fish such as sardines or mackerel.

MINERALS AND TRACE ELEMENTS – HEALTHY ALL ROUND

Minerals and trace elements are:

• Necessary for formation of bones and teeth

• Essential constituents of bodily fluids and tissues

• Important components of the enzyme system

• Necessary for normal nerve function

Sources of minerals and trace elements are:

• Meat, poultry and fish

• Dairy and dairy products

• Vegetables

• Fruits

• Nuts and grains

Adults should have no more than 6 grams of salt a day.

Remember - healthy eating should not be seen as a ‘diet’ or a chore. It is making wise, informed, ‘healthier’ choices.


In general we should have a balanced diet to:

• Reduce total and saturated fat

• Reduce sugar

• Reduce salt

• Eat 5 portions fruit and vegetables per day Following the Food label traffic light system can help us do this

EXERCISE PORTION CONTROL

It’s not all about what you eat. How much you eat can make a difference too!

Here are some tips to help in healthy eating:

• Eat regularly – breakfast, lunch and dinner

• Eat slowly

• Be aware of empty calories in alcohol and sugary drinks

SHOW POOR DIET THE RED CARD!

Diet related diseases are a major cause of death and ill health in the UK.

Most risks factors can be minimised by simple lifestyle changes.

So keep in mind Guideline Daily Amount (GDA), portion sizes and food labelling to help assist in healthy eating.

Poor diet along with smoking, excessive alcohol intake and lack of physical activity can lead to poor athletic performance and even worse, coronary heart disease and cancer.

GUIDELINE DAILY AMOUNTS (GDA)

Fat

High: more than 17.5g of fat per 100g Low: 3g of fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium) Low: 0.3g of salt or less per 100g (or 0.1g sodium)


BEFORE

Feed your performance

There’s no doubt about it, a healthy diet not only improves performance it can:

• Decrease recovery time from strenuous events

• Prevent exercise injuries due to fatigue

• Provide the fuel required during high intensity exercise for training and competing

• Controls weight & body composition

So as footballers it’s important to choose the right food to eat before, during and after training and competition to maximise and sustain your performance over the season.

What to eat before training / a match

As carbohydrate is the body’s main source of fuel it is important to increase energy levels just before training or a match with a high carbohydrate meal or snack.

Some examples of good choices include:

• Porridge with honey or golden syrup

• Warm rolls or muffins with sliced banana, honey, marmite, jam, low fat peanut butter

• Poached egg on thick sliced wholemeal toast

• Muesli or breakfast cereal with semi-skimmed milk and sliced fresh fruits

• Sandwiches: thickly sliced bread with lean meat and salad fillings

AFTER

What to eat during a match

To maximise performance and prevent fatigue make sure you consume carbohydrates regularly throughout a match. This could include an isotonic sports drinks, jellybeans/ jelly babies or oranges at half time.

What to eat after a match

To aid recovery after exercise it is important to have a carbohydrate snack as soon as possible after exercise, followed by a carbohydrate rich main meal (preferably within 2 hours).

Good choices of main meals include:

• Rice with low fat meat sauce

• Pasta with tomato or meat sauce

• Stir fry with your choice of meat and lots of vegetables

• Baked/poached fish with jacket potatoes and vegetables

Carbohydrate snacks

Fill up with these tasty and nutritious snacks:

• Fresh fruit, dried fruit and nuts

• Bananas

• Cereal with semi skimmed milk

• Scones and muffins

• Fruit yoghurt or flavoured milk drink

• Toast with low fat spread and jam

• Fruit squash (containing sugar), fruit juice

If you’re a coach make sure your team are armed with healthy snacks!

Fruit and vegetables

Remember that you need to hit your target of 5 portions of fruit and vegetables per day to keep you at the top of your game. They are a good source of carbohydrate, fibre, water and essential vitamins and minerals for immune function and recovery from intense exercise.

If you do get a craving for something sweet don’t reach for chocolate instead try these healthier treats:

• Fruit crumble with custard: use fresh fruits that are in season

• Pancakes with fresh fruit

• Yoghurt or fromage frais

• Jelly and custard

• Milk puddings (rice pudding, semolina) with jam and dried fruits

• Fruit skewers/smoothies

How safe are nutritional supplements?

The answer is – supplements should only be used under the guidance of a sport and exercise nutritionist! Otherwise incorrect use could be detrimental to your health.


Players and coaches are increasingly aware of the importance of good nutrition with a balanced diet and how it can aid athletic performance. It is well established that an athlete’s dietary intake can massively affect their ability to train, recover and compete as well as their long term health.

For younger athletes in particular, good nutrition and a balanced diet is vital for normal growth and maturation before and throughout puberty; and in developing appropriate dietary habits.

Improving your daily diet is the initial step to optimal health, supporting regular exercise and enhancing athletic performance. It is an essential ingredient in maximising your ability to train and perform.

Try to develop easy to follow eating and drinking plans that will:

• Suit your training requirements

• Achieve your requirements for all nutrients

• Take account of your individual needs such as weight gain or loss

• Suit your lifestyle

• Promote optimal health

For most footballers and athletes, the key to success is getting into the right routine and sticking with it throughout the football season.

NUTRITION – EYES ON THE PRIZE ! IT COULD MAKE THE DIFFERENCE BETWEEN WINNING AND LOSING.


KNOW YOUR FOOD GROUPS

Food can be divided into three main nutrient groups - carbohydrate, fat and protein. To achieve a healthy diet we must have a balance of these nutrients, along with our daily requirements of vitamins, minerals and water.

An athletes diet should be high in carbohydrate, low in fat and contain moderate amounts of protein.

Energy should be derived in the following proportions:

• Energy from carbohydrate 60 – 70% of total calories

• Energy from protein 10 – 15% of total calories

• Energy from fat should make up the remainder of the total calories ( < 25% ) with a focus on unsaturated fats as detailed in the first part of the booklet

6 TIPS FOR HEALTHY EATING

• Aim to eat three healthy meals and two snacks per day starting with breakfast

• Eat a high carbohydrate snack immediately after exercise

• Ensure you are well hydrated - always carry a fluid bottle

• Hygiene of your fluid bottles is vital (having your own bottle will also help you monitor how much fluid you are drinking)

• Dental hygiene is very important especially if you eat refined carbohydrates or sip sports drinks. Brush your teeth using a fluoride toothpaste and visit your dentist on a regular basis

• Organisation and planning are essential if you are to eat and cook healthy! Freeze any leftovers from dinner for days when you are pressed for time, but remember only to reheat once until the food is thoroughly heated

CARBOHYDRATE

PROTEIN

FAT

YOUR DIET ENERGY PROPORTIONS


SAMPLE DAILY EATING PLAN

Breakfast

• Fresh fruit or fruit juice (which will also count as one of your five a day)

• Large bowl of wholegrain cereal/lowfat/skimmed milk, fresh fruits.

• White or wholemeal bread and low fat spread

• Tea or coffee with low fat milk

• Porridge with milk

• Pancakes

• Warm rolls or muffins with sliced banana, marmite, low fat peanut butter

• Poached egg on thick sliced toast

• Grilled Tomatoes with thick sliced wholemeal toast

• Try making your own fruit smoothie with fresh fruit of your choice, milk and low fat yoghurt

• Baked beans on toast with mushrooms

Mid-Morning

• Tea, coffee, water or fruit juice

• Fresh fruit

• Scone or bread/rolls with low fat spread

Lunch

• Pasta sauces with tomato based sauces and added vegetables are quick and easy to make. But try to avoid creamy sauces and mayonnaise as this will only increase the fat content of the meal

• Sandwiches are quick, easy and nutritious when you are on the go. Always choose thickly sliced bread as they will contain more carbohydrate

• Baked potatoes with low fat fillings (beans/chicken/tuna/peppers/mushrooms). Try adding some low fat cheese, which is high in calcium that is essential for bone health

• Beans on toast

• Chicken or fish with couscous (easy cook, just add water) and lots of roasted vegetables. For extra flavour add herbs and spices

• Risotto made with tuna, lean ham or chicken

• Leek and potato soup

• Instant soups: which you just add water to, are a great addition to sandwiches at lunchtime. Check the labels first and chose options which are low in salt

Main Meals

• Rice/pasta with roasted vegetables and tomato sauce served with grilled chicken or white fish.

• Stir fry with your choice of lean meat and lots of vegetables – add your favourite herbs and spices

• Baked/poached fish with jacket potatoes and vegetables

• Roast chicken with jacket potato and steamed vegetables

• Grilled chicken breast with mashed potato/sweet potato or boiled wholegrain rice

• Macaroni cheese with peas and tomatoes

Supper

• Tea, coffee, water or fruit juice

• Toast with yeast extract spread/low fat spread

Try a wholegrain wheat cereal or muesli with low fat milk and add dried fruits or nuts


Remember - The harder you train, the more calories you will require to fuel the exercise. So you should always focus on food and fluid intake prior to exercise and always remember to consider your recovery plans.

WEIGHING UP SUCCESS

Other athletes, including footballers, may feel that they need to maintain a certain body composition in order to maintain their competitive edge. It is important that these athletes do not lose muscular strength by restricting intake of macronutrients but instead focus on consuming a healthy diet for sport which includes keeping a check on the amount of saturated fat consumed on a daily basis. To maintain the required physique for sport, appropriate training, eating and drinking plans are required.

Eat less, more often

Some studies have shown that when aiming to maintain body composition for sport, it is more successful when you eat the required calories by consuming 3 main meals and two small snacks on a daily basis.

Fluid for thought

Whilst sports drinks can improve your sporting performance (if used correctly) they do contain energy in the form of carbohydrate. So if sensible weight loss is a priority it may be more suitable to switch to water, sugar free squash or a low calorie sports drink to maintain your hydration levels when training.

Give yourself time

Weight loss should be gradual over a period time. You should aim to loose no more than 1 – 2lbs (0.5-1kg) per week to make sure that weight loss is safe and can be maintained in the longer term.

DOES FAT MAKE YOU FAT?

A small amount of fat in your diet is necessary for normal body functions including the production of cell membranes and some hormones, as well as giving our organs protection.

For most sports, only small quantities of fat are used to fuel the muscle and excess fat intake is more likely to be stored as fat in the body.

Unsaturated fats i.e. polyunsaturated and monounsaturated fat are better for you and should be part of a healthy balanced diet but remember they still contain as many calories so could still cause weight gain.

When trying to reduce the amount of fat in the diet:

• Keep a food diary to see what foods you are eating around training and competition.

• When ordering Chinese food opt for boiled rice, ask for extra vegetables with lean meat such as chicken and prawns (and avoided deep fried crispy versions as this will increase fat content).

• Indian food tends to be high in fat because of the addition of clarified butter (ghee) and some curries will have coconut milk added to make them creamy.

• Portion sizes are important. Eating small amounts regularly especially when training will help with recovery.

• Be careful of the fat content of mayonnaise, spreads, butter and sauces. If using low fat versions be careful not to overindulge as this will also increase fat content.

Will increasing Protein intake enhance performance?

Most athletes believe that they need extra protein to meet the demands of their training and to gain muscle mass. However, because overall intake of food is usually increased, most athletes have no problem meeting these needs in acheiving daily protein intake.

Protein intake should be distributed throughout the day, don’t just rely on your evening meal to fulfil your daily requirements.

Athletes who have experienced muscle or tissue damage following training or competition should focus on eating good quality sources of protein such as eggs, lean meats and fish during their recovery period.

Important! Protein supplementation is not suitable for young children or adolescent athletes as excessive intakes could lead to kidney/liver damage!


HOW DOES THE BODY PROTECT ITSELF FROM OVERHEATING?

To protect itself from the effects of overheating, our body regulates heat.

The main way is through sweating which accounts for up to 80% of heat loss during vigorous exercise. For example, a moderate intensity workout generally produces 0.5 – 1.5 litres of sweat over a 1 hour period.

Sweating plays an essential role in regulating body temperature. However there is a price to pay! As our bodies are made up of around 55-65% fluid, it is important to have a source of fluid before, during and after exercise as dehydration massively affects athletic performance.

Football is an intermittent high intensity, multiple-sprint sport with all critical events in a game normally preceded by a sprint, e.g. scoring a goal or a goal saving tackle.

In between these bursts of intense activity lower intensity activities such as walking, jogging and sub-maximal running are performed.

It is estimated that soccer players travel up to 10Km during 90-minute matches!

Therefore it is vital that players can recover as quickly and as fully as possible, during these lower intensity events in readiness for the next vitally important high intensity activity.

WHAT HAPPENS TO THE BODY DURING EXERCISE?

During exercise body temperature increases. As humans can only tolerate small increases in internal temperature the body must get rid of this heat to prevent overheating and heatstroke.

HYDRATIONTHERE’S NO SUBSTITUTE


THE DANGERS OF DEHYDRATION

Dehydration occurs when fluid loss is not replaced by fluid intake. As body water levels decrease, plasma volume decreases. This means the heart must work harder to meet the body’s oxygen demands. Also, there is now less blood available to cool the heat being transported from the body’s core to its surface.

Extreme dehydration can be fatal but is extremely rare during athletic activities.

What is of more immediate concern to players and athletes is the fact that dehydration can affect physical performance - even sweat losses of as little as 2% can seriously affect sporting ability!

Football fact:

A study of football games has shown that most goals are scored in the final quarter of games, the reason being that as players begin to tire both physically and mentally their abilities start to decline. As a result more mistakes are made so there are more goal scoring opportunities.

The lesson here is that if you and your team mates can postpone the onset of fatigue for longer then you are likely to decrease the amount of errors made.

SIGNS OF DEHYDRATION

• Dry mouth,

• Reduction in urine

• Decrease in physical work capacity

• Difficulty concentrating, poor co-ordination

• Headache, impatience

• Increased respiratory rate leading to tingling and numbness of fingertips etc

• Likely collapse if combined with heat and exercise

IF YOUR TEAM MATES CAN POSTPONE THE ONSET OF FATIGUE FOR LONGER THEN YOU ARE LIKELY TO DECREASE THE AMOUNT OF ERRORS MADE!

Remember - Loss of fluid and reduction in the body’s carbohydrate stores are the two major causes of fatigue in prolonged exercise.

REPLENISHING ENERGY STORES

Carbohydrate is our body’s preferred choice of fuel for energy during intense exercise and is stored in the body as glycogen, in the muscle and liver, and as glucose in the blood.

However, during prolonged periods of exercise, these stores can become depleted, forcing our bodies to rely on less efficient sources, which can decrease our sporting performance.

Therefore, these carbohydrate stores need to be replenished at every opportunity.

THE BENEFITS OF FUEL

Taking on carbohydrates during exercise reduce the loss of musle glycogen maintaining exercise performance in long duration activities.

Carbohydrates have been scientifically demonstrated to improve and maintain exercise performance in both long duration endurance activities and in repeated high intensity efforts e.g. the multiple sprints involved during football.

However, eating large volumes of bulky complex carbohydrates is not always practical or comfortable for people who exercise a lot and have busy schedules.

Energy bars or isotonic sports drinks, in addition to eating carbohydrate rich meals, allow players and athletes to fully replenish carbohydrate stores.

What’s more, a properly formulated isotonic sports drink has the dual benefit of replenishing both carbohydrate and fluid losses at the same time.

Evidence shows that players and athletes involved in shorter duration intermittent, high intensity activities, such as football, may benefit from simultaneous fluid and carbohydrate replenishment.

WATER vs. SPORTS DRINKS - WHAT IS BEST?

We all see players and athletes drinking from sports bottles during training and competition. However, the large amount of information surrounding fluids and exercise can often make us confused about what, when and how much to drink.

It is important to take on board water throughout the day but during high intensity exercise a scientifically formulated isotonic sports drink can help to aid rehydration and sustain performance.

An isotonic sports drink containing 6-8g/100ml carbohydrate during exercise can benefit both long duration aerobic exercise and also repetitive short high intensity bursts in exercise over 1.5 hours in duration.

One of the ways in which it does this is by maintaining blood glucose levels.

WATER

NORTHERN IRELANDSPORTS DRINKS

NORTHERN IRELAND

SODIUM IN SPORTS DRINKS

A key benefit of isotonic sports drinks is that they contain sodium and other important electrolytes that are lost through sweating.

So, as well as delivering a boost of carbohydrate energy to the working muscle, isotonic sports drinks helps maintain the drive to drink and aids hydration during exercise.

Also a drink containing sodium maintains thirst, improves palatability, slows the rate of urine production, and enhances fluid retention. Therefore Sodium is an essential element of any properly formulated sports drink.

Sports drinks containing electrolytes (particularly sodium) and potassium with a low carbohydrate concentration (4-8%) can improve performance more effectively than plain water.

28 / IRISH FA / HEALTH & NUTRITION


• In addition to this fluids which are slightly chilled can increase the rate at which your body absorbs the fluid ingested- so a top tip is to drink small sips of chilled fluid over a period of time to help your sporting performance.

During ExerciseDuring exercise the aim is to replace fluid lost through sweating to prevent excessive dehydration. Every athlete should develop his or her own strategy for drinking during sport. This will depend on how much sweat is usually lost during exercise and will be affected by the heat and humidity on the day of training/competition. Generally speaking, for exercise which lasts over an hour, a guide might be to aim to drink 150-250 mls every 15 minutes during exercise to offset fluid losses. You should make the most of every opportunity to take on fluid, so always have your own drinks bottle handy to keep your hydration levels topped up. Be prepared when you are going to training as well as on match day!

Providing an additional source of carbohydrate during exercise can help improve performance by topping up your energy levels. One way to achieve this is the use of sports drinks. Sports drinks are designed to tackle both fluid and energy loss by providing: fuel in the form of carbohydrate, fluid to replace what is lost as sweat and electrolytes to help the body retain

fluid. The combination of these three factors will help prevent dehydration, ultimately improving your performance and recovery.

If you choose to use sports drinks it is important to remember the following to ensure good dental health:

• Drink quickly and avoid sipping slowly

• Don’t ‘hold’ or ‘swish’ drinks around your mouth

• Use a straw or a squeezy sports bottle to reduce contact time with teeth

• Brush teeth twice a day using fluoride toothpaste

• Visit your dentist regularly

Word of caution – sports drinks should not be used by young children (due to the electrolyte content), instead why not try adding a small amount of diluting juice to water which will still assist in hydrating for sport.

After ExerciseAfter exercise the aim is to FULLY REHYDRATE! How much fluid you need will depend on how much you have lost. This will vary depending on the duration and intensity of exercise performed as well as the climatic conditions – on a hotter day you will sweat more and will therefore need more fluid to rehydrate before your next training session. As a general guide you should aim to drink 500mls of fluid following exercise. This amount can then be increased until the colour of the urine returns to pale yellow and you are fully hydrated. The use of sports drinks post exercise will also help you to rehydrate and ‘top up’ your muscle glycogen stores in preparation for your next training session.

WHAT TO LOOK FOR IN A SPORTS DRINK• Caffeine free – caffeine is a diuretic and can

contribute to dehydration

• Non carbonated, which can lead to gastric bloating

• The right amount of carbohydrate - 6–8% carbohydrate solution (look for isotonic on the label)

• An appropriate form of carbohydrate - Glucose, sucrose, maltodextrin, or a combination of these. Fructose is not suitable as the main carbohydrate source as it may cause gastrointestinal distress. It may however be used in combination with other carbohydrate forms.

• Palatable taste

• Drink should be slightly chilled, not warm

WHEN TO CONSUME FLUIDIsotonic sports drinks should be taken BEFORE, DURING and AFTER sport.

Pre – Exercise• The aim of pre-exercise hydration is to start every

training session/match well hydrated. In addition to including fluid as part of your daily routine, you should aim to drink a maximum of between 400-600 mls of water, sports drink or other fluid in the two hours prior to exercise. Thirst is not an accurate indicator of hydration status so you should monitor hydration status by using ‘pee charts’, which grade the colour of your urine. Urine, which is pale and yellow in colour, suggests good hydration.

HANDY HINTS TO KEEP YOUR HYDRATION IN CHECK• Monitor weight before and after exercise. For each

kilogram of weight lost via drink 1.2 to 1.5 litres of water post exercise.

• Check the colour of your urine – it should be a pale and yellow colour

• As thirst is an unreliable indicator of fluid requirements, always carry a drinks bottle with you and drink small amounts of fluid regularly.

• Practice drinking during training to become accustomed to drinking fluids while exercising.

• Avoid sharing drinks bottles. Having your own bottle allows you to keep an eye on how much fluid you have consumed and prevent the spread of coughs and colds. If you choose to consume an isotonic sports drink do not swish these around the mouth and be mindful of your dental hygiene.

Remember - It is important to practice hydration strategy before all major events. By doing so you will avoid feeling bloated and heavy while playing football.


As footballers we all know the importance of looking after our physical health. But it’s just as important to be on the ball with our mental health. In fact, physical health and mental health go hand in hand.

Poor mental health can lead to poor physical health and vice versa.

Having good mental health means feeling positive about yourself, being able to cope with everyday pressures and being able to form and maintain friendships and relationships.

In fact one in four of us will experience a mental health issue at some point in our lives.

So look out for signs of any problems and tackle them right away!

HOW TO RECOGNISE A PROBLEM

We can all feel on top of the world one minute and in the depths of despair the next. So how do you recognise a real problem with your mental health?

Basically it’s when these feelings become extreme, happen more often than not or when they really start to affect your life.

FEELING DOWN? GET FAMILY AND FRIENDS ON SIDE.

Just because you’re part of a team doesn’t mean to say there are times when you won’t feel all alone. Sometimes our problems can seem so overwhelming that we can’t see a way past them and start to lose hope in the future.

If you or someone you know is so down that they can’t cope with everyday life, help is needed – and more importantly available. Talk to someone you trust as soon as you can - family, friends, maybe a coach or someone on your team.

Ignoring the problem can make it worse and can have serious consequences.

GOOD MENTAL hEALTH KNOW THE SCORE!


SUICIDE

If you are having any thoughts of suicide you need to get help and support right away to deal with whatever is causing you to feel this way.

Remember you are not alone and there are people who can help you find a solution and work through your problems, no matter how difficult they may seem.

Talk to someone you can trust and tell them how you are feeling. This might be a friend, family member, coach, team member or your GP.

If you feel that you can’t talk to anyone you know or would prefer to talk to someone anonymously, phone a helpline such as Lifeline on 0808 808 8000 (24 hours a day and free from land lines and mobiles), or Samaritans on 08457 90 90 90 (24 hours a day).

WORRIED ABOUT SOMEONE?

Everyone goes through tough times and can experience periods when things seem hopeless. If someone tells you that they are thinking of suicide, take them seriously. Hearing this can make you feel overwhelmed especially if your friend is upset and angry. If they ask you not to tell anyone else explain to them that you can’t keep this to yourself – if they

didn’t want help, they wouldn’t have told you. Suggest to them that they need to get help and support – maybe offer to go with them.

Even knowing that someone else has taken the time to notice how they are feeling can be helpful in itself and may encourage them to get help for themselves.

TALKING AND LISTENING

People with mental health problems often face stigma and discrimination, and fear of these can prevent them from getting help and hinder their recovery.

Talking to someone can be a great way of putting your thoughts in order and getting problems off your chest. Talking can help you understand what’s going on in your head. Find someone you can talk to, perhaps a friend, family member or your doctor, or you may prefer to contact a confidential helpline like Lifeline on 0808 808 8000 or Samaritans on 08457 90 90 90 (24 hours a day).

TIPS FOR TALKING

• talking about problems can be the first step to sorting them out;

• people talk when they are ready;

• don’t interrupt – let them have their say;

• look at them while they talk;

• advice can be useful, but listening is often best;

• be prepared to help your mate access other forms of help;

• listen without judging.

Talking through problems with friends might be enough, but sometimes professional counselling is needed.

STRESSED OUT?

Everyone needs some time out for themselves to do something they enjoy. Just think of the kick you get out of a game of football!

But when things get stressful it’s easy to forget to make time for yourself.

Reduce stress and blow off some steam by:

• getting active;

• playing football or any other sport;

• playing a game of pool;

• going for a coffee;

• reading a book;

• listening to music;

• going for a walk;

• or whatever works for you!

Chilling out with mates is good, but be careful with alcohol and other drugs if you’re feeling stressed. It may seem like they’re helping, but they just mask the symptoms. They can’t help deal with the problem and will just make things harder in the long run.

Remember – even though you want to do your best to help that person it is important to look after your own mental health and not take on more than you feel comfortable with. So talk to someone about your concerns.

SPOT THE SIGNS

Signs of a potential mental health problem include:

• change in mood;

• disturbed sleep;

• disturbed eating patterns;

• lack of care for personal appearance or personal responsibilities;

• unusual behaviour;

• recurrent physical symptoms;

• increased use of alcohol or other drugs;

• talking about not wanting to live.

SELF-HARM

Unfortunately there are times when we don’t feel able to talk to anyone about what is bothering us, leaving us feeling helpless and hopeless. Sometimes harming ourselves appears to be the only way of coping with whatever is going on in our lives.

If you feel like hurting yourself you need help with whatever is causing you to feel so desperate.


GIVE OTHERSTO

TAKENOTICE

learnING

ctivEbe a

con ectnFIVE STEPS TO GOOD MENTAL HEALTH

There are five steps we can all take to improve our mental health.

If you approach them with an open mind and try them, you can judge the results yourself.

1. Connect. Connect with the people around you: your family, friends, team mates, colleagues and neighbours. Spend time developing these relationships.

2. Be active. You don’t just have to play football! Go to the gym, take a walk, go cycling. Find the activity that you enjoy, and make it a part of your life.

3. Keep learning. Learning new skills can give you a sense of achievement and a new confidence. So why not learn to play a musical instrument, or figure out how to fix your bike?

4. Give to others. Even the smallest act can count, whether it’s a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community centre, can improve your mental wellbeing and help you build new social networks.

5. Take notice. Be more aware of the present moment, including your feelings and thoughts, your body and the world around you. Some people call this awareness “mindfulness”, and it can positively change the way you feel about life and how you approach challenges.

For further information on mental health issues visit www.aware-ni.org or www.mindingyourhead.info

Remember – look out for the signs of a mental health problem and tackle them right away!


Remember – for each unit you drink over the daily limit, the risk to your health increases. It’s important to spread the units throughout the week – don’t ‘save up’ your units for the weekend!

ALCOHOL - HERE’S A WARNING!

We may like to celebrate a win with a pint or two but did you know alcohol is a potent diuretic. Or in simple terms, it promotes dehydration which may affect your performance. No wonder most athletes avoid it!

You may also think that alcohol reduces stress and helps you cope with difficult situations and emotions. Not true. Alcohol is in fact a depressant and associated with a range of mental health problems, including depression and anxiety.

Although alcohol has a high-energy content, it is by no means an energy source for your working muscles.

Due to the fact that alcohol is broken down very slowly by the liver, a high weekly consumption may provide you with more energy than you need. In this case the energy will be stored as fat and may lead to an unnecessary gain in body weight and body fat.

To avoid the risks of excessive and binge drinking stick to the recommended daily alcohol limits eg. 330ml bottle of beer 1.7 units, 175ml glass of wine 2.1 units, etc

KNOW YOUR LIMITS

Men

It is recommended that men drink no more than three to four units of alcohol a day and no more than 21 units over the course of the week.

Women

It is recommended that women drink no more than two to three units of alcohol a day and no more than 14 units over the course of the week.

ALCOHOL CONSUMPTION – THE PENALTY IS DEHYDRATION & INHIBITED PERFORMANCE


TIPS FOR ENJOYING ALCOHOL SENSIBLY

Don’t:

• Ever drink and drive;

• Drink on an empty stomach;

• Drink in rounds as this may speed up your drinking;

• Leave your drinks unattended;

• Play drinking games.

Do:

• Take sips rather than gulps;

• Alternate each alcoholic drink with a non-alcoholic drink like water;

• Set yourself a limit and try to stick to it;

• Take frequent breaks from drinking to give your body time to recover;

• Tell friends and family where you are going and who you will be with.

For further information on alcohol go to www.knowyourlimits.info

DRUGS - KICK THEM INTO TOUCH

Whatever kick you may get from them, using drugs can often have unexpected negative consequences. That’s because you’re never 100% sure what’s in the drug and how you will react.

Possession of the ball may be a good thing but possession of drugs is definitely not!

Most drugs are illegal, which means you could be charged for possession. Giving drugs to a friend can constitute as supplying drugs, which could get you a prison sentence and an unlimited fine.

Even if you only get a caution, you will still have a criminal record. Is that worth destroying your future over?

It is particularly dangerous to take drugs if you:

• Are on your own;

• Are ill, very tired or depressed;

• Are on medication;

• Have a medical condition such as asthma, diabetes, epilepsy, high blood pressure, mental illness or heart disease.

If you do decide to take drugs, you can reduce the risks by:

• Finding out as much as you can about the effects of different drugs;

• Never mixing alcohol and drugs, or different types of drugs;

• Being careful if buying/accepting drugs from someone you don’t know –you can’t be sure what you’re getting;

• Never drive if you’ve taken drugs;

• Always carry a condom and never risk unprotected sex;

• Planning ahead - know where you are going, how much money you need and how you are getting home.

No time wasting

If you or a friend has had a bad reaction to any substance taken, call an ambulance or get to the hospital emergency department straight away!

For further information on drugs go to www.talktofrank.com

POSSESSION OF THE BALL MAY BE A GOOD THING BUT POSSESSION OF DRUGS IS DEFINITELY NOT!


WHAT IS STRESS?

Stress is the feeling of being under too much mental or emotional pressure.

Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person may be motivating to someone else.

When stress starts to affect our mental and physical health it needs to be managed in the right way!

WHAT CAUSES STRESS?

Many of life’s demands can cause stress, particularly work, relationships and money worries. And, when you feel stressed, it can get

in the way of sorting out these demands, or can even affect everything you do.

STRESS – IT’S ALL ABOUT GOOD MANAGEMENT SIGNS OF STRESS

Stress can affect how you feel, think, behave and how your body works. In fact, common signs of stress include:

• sleeping problems;

• sweating;

• loss of appetite;

• difficulty concentrating.

You may feel:

• anxious;

• irritable;

• low in self-esteem.

You may have racing thoughts, worry constantly or go over things in your head. You may notice that you lose your temper more easily, drink more or act unreasonably.

You may also experience headaches, muscle tension or pain, or dizziness.

HOW DOES STRESS AFFECT YOUR BODY?

Stress causes a surge of hormones in your body. These stress hormones are released to enable you to deal with pressures or threats. Once the pressure or threat has passed, your stress hormone levels will usually return to normal. However, if you’re constantly under stress, these hormones will remain in your body, leading to the symptoms of stress.

MANAGING STRESS IN DAILY LIFE

It’s important to recognise the early warning signs. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

Spotting the early signs of stress will also help prevent it getting worse and potentially causing serious complications, such as high blood pressure.

TAKE CONTROL

There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as:

• learning how to relax;

• taking regular exercise;

• adopting good time-management techniques.

Remember - stress is not an illness itself, but it can cause serious health problems if you don’t manage it.


REFERENCES

IRISH FAwww.irishfa.com/health

www.facebook.com/OfficialIrishfa

www.twitter.com/OfficialIrishfa

CHOOSE TO LIVE BETTERwww.choosetolivebetter.com

LIFELINE HELPLINEwww.lifelinehelpline.info

Phone 0808 808 8000

MINDING YOUR HEADmindingyourhead.info

PUBLIC HEALTH AGENCYwww.publichealth.hscni.net

NOTES


NOTES


Public HealthAgency

www.irishfa.com

health & NUTRITIONfiles.pitchero.com/clubs/8328/IFA_Healthbooklet.pdf · 2014-02-28 · IRISH FA /...

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Transcript of health & NUTRITIONfiles.pitchero.com/clubs/8328/IFA_Healthbooklet.pdf · 2014-02-28 · IRISH FA /...