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Nutrition Eat your way to victory

This article explores the importance of nutrition in athletic performance, focusing on the role of carbohydrates, proteins, fats, vitamins, and minerals. It also provides tips on how to maintain a balanced diet and discusses the significance of hydration in sports. Discover how to optimize your nutrition to achieve victory!

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Nutrition Eat your way to victory

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  1. NutritionEat your way to victory

  2. Nutrition – A few questions… • Just how important is it? • What do you fuel your bodies with & what should you fuel your bodies with? • Hydration – How much does it effect performance? • Nutrition to aid recovery?

  3. Energy • You are still growing....and your doing it fast! • How much energy do you think you need a day? Age Male/Female(kcal/d) 11-14 1800 – 2000 .....before you have even kicked a ball!

  4. Carbohydrates • Major energy provider – 55% • Breads • Potatoes • Pasta • Rice • Porridge, cereals • Beans, Peas, Lentils • Oatcakes

  5. Carbohydrates • Important part of a balanced diet • Only a limited supply in body so they must be replaced after exercise • Low stores – decreased performance • Essential to maintain blood sugar levels • Essential fuel for high intensity exercise

  6. Protein • You need more than adults – 20% of diet! • Lean red & white meats • Fish • Eggs • Diary Products i.e. Cottage Cheese

  7. Protein • Low source of energy, however……… • ……Essential for growth & development! • Certain proteins can be a rich source of Iron

  8. Fat • You need fat in your diet…about 25% but make it good fat! • Oily fish • Nuts • Soft margarine • Bad fats • Chips • Fried foods • crisps

  9. Fat • The most important role of fat is to spare carbohydrate in exercise of long duration and low intensity. • Consuming a high-fat diet this limits the amount of carbohydrate storage, which ultimately limits endurance. • Fats – Saturated (BAD) = cream/cakes/fried foods • Fats – Unsaturated (GOOD) = oily fish, nuts, soft margerine

  10. Vitamins and Minerals • Requirements are highest in teenage years • Lose excess sugary foods and drinks • 5 a day…..

  11. Packed with vitamins and minerals which help to maintain a healthy body! Ensures a balanced diet How do you do it? Bfast = glass of fruit juice, banana with cereal, piece of fruit Lunch = vegatbles in sandwhich, i.e. tomatos/lettuce Dinner = portion of vegatbles, glass of juice Snack = fruit 5 portions a day

  12. Before training or matches • Carbohydrate meal or snack 2-3 hours before • Always take a drink (at least 500mls) E.g. Sandwich or roll Yoghurt and fruit Pancakes or scones Breakfast cereal with milk

  13. Post Match Snacks • Water, diluted fruit juice, squash or sports drink • Sandwiches or filled rolls • Bananas, grapes, apples, oranges • Smoothies • Fruit loaf, scones, jaffa cakes, fig rolls, cereal bars • Yoghurts, yoghurt drinks

  14. Snacks • Water, diluted fruit juices, squash or sports drink • Bananas, grapes, apples, mandrins • Sultanas, raisins, dried apricots • Fruit loaf, pancakes • Jaffa cakes, figrolls • Cereal or energy bars • Yoghurt drinks

  15. The Theory … Replace fluid and electrolytes lost Refuel the muscles and liver Support the immune system Repair any injury The practice … Drink to re-hydrate! Get carbs and some protein in 15-30mins after the session! Focus on carbohydrate foods with protein for main meal! Recovery

  16. Water makes up 60% of your total body weight and 70% of your muscles! Dehydration impairs athletic performance whenever it falls lower than 98%! If your thirsty it’s already too late! Young footballers are more prone to dehydration and overheating than adults How much should you drink? Per day = 2 litres per day While exercising = drink ½ cup of fluid every 10-15 minutes during the match/training After exercise = isotonic sports drink helps replace fluid but more importantly replace lost carbohydrates and electrolytes which are vital in regaining bodies water balance Hydration

  17. How much fluid do I lose? • Depends on: • Temperature • How hard the exercise • How long the exercise • Body size – bigger > greater loss • Fitness – more sweat > more loss

  18. Signs of dehydration • Lacking in energy • Fatiguing early • Feeling too hot • Flushed skin and clammy • Nausea • Dark coloured urine

  19. Hydration monitoring • The closer to 1 the better! • Higher than 3 – get drinking! • Higher than 5 – get a doctor! • 8.......Oh dear!

  20. Key Points…Everyday • Enjoy a variety of food • Focus on nutrient-rich, high carbohydrate foods • Consume small amounts of high fat foods • Include protein foods at each meal • Look after fluid needs

  21. Key points…competition • Experiment in practice events to develop a food and fluid plan that suits you • Be organised – pack snacks and drinks • Refuel and re-hydrate between events

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