Nutrition & Hydration
description
Transcript of Nutrition & Hydration
Nutrition & Hydration
A guide for Academy Squad Players
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
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
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*
What’s important?
• Fluids
• Carbohydrates
• Protein
• Preparation
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
How will dehydration effect you?
Reduce decision making skillsReduce coordinationIrritability Nausea & VomitingDizzinessHeadachesWeakness
How you can check
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.
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
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.
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.
When & What to eat:Breakfast
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
Pre match meal
Eat your pre match meal between 2-4 hoursBefore throw in as it needs time to digestYour meal should be:- Carbohydrate based- Low in Fat- Not too filling - Include a drinkIn the 2 hrs before the match, eat snacks to top up your
energy. ( Banana, Jaffa cakes, jelly sweets)
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
Group Task
Plan your nutrition & hydration requirements for the following scenarios
1.Academy Squad training at 12 noon (Sat)2.Club Match at 3pm (Sat)3.Club match at 7pm on a School day4.Away match with School
Group Task
On a flip chart sheet:
1.Identify the issues / challenges you face in achieving good Nutrition & Hydration
2.What are the solutions?