Nutrition/Hydration

What is nutrition?

David Beckham
its important you eat the right things, drink the right things and make sure youre getting the right things into your body. The day before a game, its kind of done by then. Your body should be ready to be playing by then if youve looked after it for the days leading up to the games

Nutrition
The way in which the energy and nutrients in food are taken in by your body to grow and develop and keep alive & healthy

Carbohydrates

What do carbohydrates do? Carbohydrates are the best source of energy

Simple Carbohydrates
The Simplest carb is e.g. Glucose A single sugar unit

Can you think of any examples?

Simple Carbohydrates (refined)

Table sugar Cakes Biscuits - plain Jam Fudge/Toffee Sweets/candy/chocolate Honey Soft drinks Tinned fruits

Complex Carbohydrates
Broken down slowly Gives slow release of energy over longer periods SHOULD provide most of your carb intake Unrefined foods better as also contain more of other nutrients e.g. Fibre/vitamins

Can you think of any examples?

Pasta Brown rice Potatoes/sweet potatoes (yams) Other root vegetables Wholemeal/granary/brown/pitta breads Wholegrain/high fibre cereals e.g. Porridge oats; All bran; Weetabix; Shredded wheat; Muesli; Oatcakes Peas/beans/lentils

Complex Carbohydrates (unrefined)

Requirements
Carbs: It is recommended that c.65-70% of your diet is carbs Eat starchy complex carbohydrate foods at ALL times Eat little & often Simple carbohydrates should ONLY be eaten AFTER performance: http://performance.fourfourtwo.com/health/nutritio n/what-not-to-eat-for-football

Food Carbohydrate Content

Food Large serving pasta Large serving rice Large tin baked beans 1 bagel Approximate carbohydrate content (g) 90 60 60 50

Large jacket potato

1 pitta bread Shredded wheat/weetabix

45
45 15

Large slice bread Apple/orange Bag of crisps

1 Jaffa cake 1 teaspoon sugar

15 10 10
10 5

Protein
What does protein do in the body?
Builds & repairs muscles after exercise

Can you think of any examples?

Protein
Meat and fish e.g. Pork, beef, chicken, salmon, tuna Dairy products e.g. Eggs, milk, cheese Nuts/seeds e.g. Peanuts, sunflower seeds Pulses: peas, beans, lentils Tofu (vegetarian) Soya (vegetarian)

Requirements
Protein: Footballers need more protein for repair after exercise Protein should be c.12-15% of total intake More important AFTER exercise Eat 15 20g within 2 hours of exercise

Food Protein Content

Food Small steak Small chicken fillet Medium portion fish Pint milk Large portion pasta Portion Cheddar cheese Jacket potato Cereal bar 1 shredded wheat Weetabix Small bar chocolate Banana Approximate protein content (g) 24 24 24 18 14 10 4 3 2 2 2 1

Fats
Footballers should cut back on saturated fat foods Good for athletes as need more energy from carbs to play longer Fat in our diet provides concentrated source of energy BUT we do not use fat until carbs been used Can you think of any examples?

Fats
Type of Fat Dietary Sources Total Cholesterol Increase Saturated (bad) Fat Red meat, cheese, butter, fast foods and baked goods
Monounsaturated (good) Fats Polyunsaturated (good) Fats: Omega-6 Omega-3 (good)

Nuts, olives, avocados, olive oil Decrease Corn, soybean and sunflower margarine & oils Salmon, mackerel, herring, flaxseed, walnuts, walnut oil, soybean and soybean oil Decrease Decrease

Requirements
Fat: The average person in the UK takes in c.40% fat way too high! Footballers only need c.25% of energy from fat (only 6-10% from saturated fats) What too much junk food will do to you:

http://www.youtube.com/watch?v=N2diPZOtty0

Food Fat Content

Food Portion of thin cut fries Approximate fat content (g) 20

Small bar milk chocolate

Portion of Cheddar cheese Portion of roast potatoes/bag of crisps Portion of thick cut fries Butter/margarine on 1 slice bread pint whole milk Grilled chicken fillet pint semi-skimmed milk Baked/boiled potato pint skimmed milk Grilled cod fillet

15
15 10 10 10 5 3 2.5 1 0.3 0.2

Macronutrient Recommendations

Guide to Healthy Eating:

Correct amount (for healthy body weight) Reduce fat (especially saturated) Eat plenty of starchy/high fibre foods Dont eat too many sugary/junk foods Eat less salt (<6g per day for adults) Vary food: for all vitamins & minerals (colours) Eat 5 fruit/vegetables a day

Hydration
Water is the main way that the body moves: Nutrients Waste products Also: Temperature control Helps us digest food

Dehydration
Reduces: Strength Power Stamina THIRST is not a good indicator!!! - Too late

Dehydration
Warning signs:
Lack of energy Overheating Not needing the toilet! Headache/short of breath How do you know if you are properly hydrated? Your urine should be a pale yellow or clear in colour

Before... pre-hydration
Footballers should drink before training & matches
2 hours before exercise drink 5-7ml of fluid per Kg of body weight e.g. If weigh 70Kg = 350 490ml LITTLE & OFTEN (sips) are better than big gulps Check your urine colour If not hydrated enough drink another 3 - 5ml per Kg e.g. 70Kg = 210 350ml

During...
Fluid should be taken on during exercise, before you get thirsty (too late)
Recommended: 150 200ml every 15 20 minutes (sips not gulps)

After...
1kg weight loss = 1l fluid loss Replace fluids lost through sweat - immediately Recommended: fluid loss replaced 1.5x in 2 hours after exercise AGAIN: sips not gulps!!!

Sources
Water (OK for most exercise) Sports drinks (more suitable for endurance sport)
Hydration Planner ~ Lucozade Sport

Caffeine Use in Sport

Caffeine can improve performance with exercise durations ranging between 3-120 mins Can improve many cognitive (mental processing) attributes important to sport E.g. alertness, concentration, reaction time and focus Level of performance benefit varies between individuals Therefore use trial & error in training to establish appropriate dosage

Recommended Dosage
3-13 mg/kgBM caffeine (210 910 mg caffeine for a 70 kg individual) can improve endurance performance Intake > 3 mg/kgBM does not provide any greater effect Should be consumed 1 hour prior to exercise to allow caffeine to peak in bloodstream Caffeine is mild diuretic at rest, assuming appropriate fluid intake; no reason to stop caffeine intake preparing for and/or during exercise Sources:
Coffee 240ml filter = 95 200mg; 240ml instant = 30 -170mg Tea cup brewed 2 mins = 240mg; brewed 5 mins = 400mg Red Bull (Kosher) - 250ml can = c.76mg caffeine http://performance.fourfourtwo.com/health/nutrition/giveyourself-a-boost

Possible Adverse Effects

Caffeine use can have side effects Particularly when ingesting high doses (> 500 mg per day) Or when taken by individuals not consuming caffeine on a regular basis including:
Stomach ache Headaches Heart racing Restlessness Irritability THEREFORE TRIAL & ERROR IMPORTANT: WILL NOT BE EFFECTIVE FOR EVERYONE! Caffeine ~ Lucozade Sport