Sharon Madigan Sports Dietitian

1. Sharon Madigan Sports Dietitian

2. Key nutritional issues • Replacing fluid • Replacing carbohydrates • Adequate protein • Timing • Player preferences • Habit

3. Where does energy come from? There are four components in food and drinks that are capable of producing energy: • Carbohydrate (CHO) • Protein • Fat • Alcohol

4. Factors affecting energy requirements • Basal Metabolic Rate (BMR). • Levels of activity. • Growth • Pregnancy and lactation • Illness

5. On the day: before • Cereal with low ft milk and yoghurt • Toast • Beans or spaghetti • Eggs • Juice and or fruit

6. On the day: After • Sandwiches or rolls, milk and yoghurt • Banana, milk and drink followed by dinner when you get home • Juice and or fruit

7. Training and matches • Intensity • Frequency • Access to food and fluids during training and matches • Preparation for training, travel and competition

8. Footballers diet • Coaches and teachers should include diet as a focus in team talks along with other issues. • Key in the recovery process. • Don’t focus on quick fixes.

9. Footballers diet • If someone gets injured on the pitch they should access water. Players around him / her should use it as an opportunity to access fluids. • Other players on the side should get drinks to other players. Needs to be practiced!!

10. Footballers diet • Sandwiches, rolls or fruit and drinks after matches and training. • Players to bring their own lunch boxes with them rather than stopping in shops for junk. • Good role models

11. Muscle cramps • Sickness and headache • Dark urine • Dry mouth and throat • A feeling of extreme heat which remains after a cool down time.

12. Fluids • In the half hour before a game you should drink a cup of water or sports drink. • A cup with some oranges at half time. • Immediately after the match players will need at least 500mls of fluid.

13. Alcohol • Contributes to energy intake and may result in weight gain • Affects training and performance especially recovery • Will slow down recovery from injury

14. Carbohydrates: How much? • 30mins – 2 hours after training or competition.

15. Carbohydrates: What? • Fruit is an excellent source of energy. • Its quick, easy to prepare. • It will help prevent cold and flu and allow you to play throughout the season. • Make a fruit salad with yoghurt or have a couple of pieces of fruit or a tin of fruit with a pull top lid.

16. Protein • Adequate protein is important • Protein essential for growth and repair • Children do have an increased requirement compared to adults. • As well as meat, cereals, milk, cheese, yoghurts are good sources.

17. How do I know what I am eating? • Check on the label what is in the food or drink. • Sometimes it is difficult to understand what is means.

18. Preparation • Players should have access to suitable snacks and drinks at all times. • Planning and preparation by players and coaches. • Habits will only be changed in the long term.

19. Preparation • Meal timings: min 2 hours prior to match. • Players should not arrive on match day or training without breakfast. • Think about where you will get foods after match. Tell them to bring sandwiches, rolls, stop in shops rather than chip shops. • Once a routine is established: stick with it.

20. Kit snacks ideas Dried fruit eg currants, apricots Fruit loaf, scones, muffins Sandwiches, rolls, pitta bread Fruit eg apples, bananas Biscuits eg digestive, fig rolls, jaffa cakes Sweets eg jelly babies, fruit gums, pastilles Fruit juices, squash, sports drinks Cereal bars

21. Per portion Calories Carbs (g) Fat (g) Protein Solero Ice Lolly 115 19.6 3.1 1.5 Solero orange lolly 77 19 0 0.2 Starburst Ice Lolly 79 21 0.1 0.1 Ribena Ice Lolly 41 10 0 0 Turkish Delight 180 35.2 3.8 0.9 McDonalds shake 490 80.3 12.9 13.9 Friji Milkshake 340 56.5 5 17.5 Dolly Mixtures 382 90.4 1.5 1.6 Jacobs Thai bites 93.7 19.9 0.8 1.7 Swiss roll(1/6th roll) 89 19.2 0.8 1.3 Malt loaf (per slice) 85 18.2 0.5 2.1 Muller rice caramel 210 24.8 4.8 7.0 Muller rice apple 224 43.4 4.8 6.6 Angle delight 259 39 7.9 8.0 Jelly (3 tablespoons) 82 20.4 0 1.6

22. Increased carbohydrate intakes may lead to poor dental health. Role for sugar free chewing gum, milk drinks and awareness. • Adequate fluid intake is also necessary.

23. Tips for improved dental hygiene: • Brush and floss teeth regularly • Drink high CHO drinks from a squeeze bottle or use a straw. • Chew sugar free gum • Drink drinks chilled • Drink water after eating between meals to rinse the mouth.

24. How will nutrition help?

25. How will nutrition help? • Its all about the edge: Some changes may give you the extra edge against other players. • Allows quicker recovery. • Enables athletes to train at a greater intensity. • Promotes overall good health.

26. Take home messages • Start drinking enough fluids now: Water, squash and sports drinks. Practice running with fluids during training and then it will be easier during matches. • Smaller frequent meals rather than three big meals. • Reduce fried foods, chips, butter, alcohol and increase suitable foods and drinks. • Prior to and directly after weights sessions use milk or yoghurt drinks (500mls) to promote muscle development. • Meal and snack timing is the key.