copyright© sport-edge 2006 nutrition and sport presented by alan gormley sport edge – mini...

www.sport-edge.co.ukCopyright© Sport-Edge 2006

NUTRITION and SPORT

Presented by Alan GormleySport Edge – Mini Sports


What is nutrition?

Simply, it is the food and drink we put into our body


Stamina

Energy & power

Mental toughness & concentration

Agility & supple joints

Faster repair & recovery time

Reduced injury & illness

Consistent weight

BENEFITS OF GOOD NUTRITION


WHAT DO WE NEED TO PLAY AT OUR BEST?


FUEL FOR ENERGY !


Football players can run more than 7 miles in a game. Without enough fuel for energy they will:

•Miss tackles

•Give the ball away

•Miss chances

•Slow down

•Make poor decisions

•Be more likely to get injured

•Take longer to recover afterwards

So not play at their best !


Research Players with higher energy stores before the match cover a greater distance at a faster pace during the match.

Most noticeable towards the end of the match when many goals are often scored as the game tends to open up.

YEOVIL TOWN FC

First used this nutrition programme in 2004-05

when they had their best season ever.

Scored most of their goals in the last quarter

of the game.

“Best times and performance from players”

- Gary Johnson, Manager


Why do we eat?

Our bodies need food for:

• energy

• growth

• repair

• recovery

This comes from food containing

• carbohydrate

• protein

• fat

• vitamins and minerals


Eating the wrong foods can lead to:

• Hunger & a snacking need

• Sweet cravings

• Tiredness, yawning, energy dips

• A lack of concentration

• Difficulty shifting excess weight

• Slower reactions and acceleration

• Digestive problems

• Niggling health issues, allergies, skin conditions, headaches etc

AND ALL OF THESE WILL IMPACT UPON A PLAYER’S PERFORMANCE !


It is important to eat AT THE RIGHT TIME before we play or train

Do you eat breakfast?

Do you eat before going to training?

Or before a match?

Or afterwards?

Your ‘FOOD’ could be solid or liquid !


Important - keep a good supply of carbohydrates* in your body - this creates your energy stores.

Eat a carbohydrate rich meal 2 to 3 hours before exercise - enough time to turn it into energy - lessens the load in your stomach

Drink an Isotonic drink 15-30 minutes before the game – Isotonic drinks contain carbohydrates that are quickly absorbed and builds up your fluid suppliesNote: You can make your own Isotonic drink

* For example - Pasta, potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses


Diet and Recovery after a Match or Training Session

•Rest, and make sure you have enough sleep.

•Replace lost fluid as soon as possible

•Replace your carbohydrates within two hours to build up fresh energy stores

•Top up protein reserves within 30 minutes to build and repair muscle

•Take an anti-oxidant supplement to reduce damage to your body.


•Over eat or under eat - Your game will suffer

•What you eat and drink before and during a competition can be critical towards winning or losing

•Your diet affects how fast you progress, how soon you reach a competitive standard

Getting the Nutrition Balance Right


Very Easy Steps to Improve Your Diet

Eat healthier snacks – fruit, vegetables, yoghurt, wholemeal breakfast cereal, nuts, rice cakes, rye, crisp breads, or toast. Reduce fatty foods - beef burgers, fatty meat, chips and crisps butter, margarine.

Reduce sweets, cakes and biscuits, chocolate, puddings, soft drinks & juices

No sugar on cereal or in drinks.

Limit coffee, tea.


Carbohydrates

StarchyLonger lasting energy, with less fat.

Simple SugarsQuick energy boost but can harm performance!


Protein

Protein builds lean muscle mass and helps repair muscle too.

This is why it is important to take protein straight after exercise

Some good sources of protein

•Soy or whey protein powder

•Lean beef, chicken, ham

•Cooked fish, eggs, milk, cheese

•Baked beans, lentils, tofu, chick peas


Better for you - UnsaturatedNot good for you -

Saturated

Sunflower oil Crisps

Olive Oil Biscuits

Rice Oil Butter

Nuts Bacon

Rapeseed Oil Beef

Oily fish * Cheese

Fats

Some fish oils (e.g. fats in salmon, tuna, sardines) improve oxygen use, help boost fitness and support the immune system and brain function


Fluids

Players who become dehydrated lose performance and increase the risk of injury.

Fluid losses can lead to muscle cramps

Fluid losses may be almost as high in the cold as when training in the heat.

Fluids are important for both training and competition

Take on fluid during official breaks in the game

“It is no coincidence that while a player is allegedly writhing in agony after a foul, his team-mates run for the drinks bottles that the physio just happens to bring on with him. “

Don't wait to get thirsty before you begin drinking


Dangers of fluid loss

% body weight lost as sweat

Physiological Effect

2% Impaired performance

4% Capacity for muscular work declines

5% Heat exhaustion

7% Hallucinations

10% Circulatory collapse and heat stroke


SPORTS DRINKS

Concentrated Orange Squash (sugared)

Water Salt

IsotonicFluid, electrolytes, 6-8% carbs – for team sports before and during

200ml 1 litre 1 gram

HypertonicHigh level of carbohydrate used to top up energy stores after exercise

400ml 1 litre 1 gram

Want to make your own?

Mix all the ingredients together and keep chilled


Antioxidants

Hard exercise can suppress the immune system giving an opportunity for infections – Antioxidants help you recover.

Exercise creates something called free radicals which can damage the body. Antioxidants remove free radicals

As a rule of thumb, the more colourful the fruit or vegetable, the higher its antioxidant content – one more reason to eat 5 portions a day

Top 10 AntioxidantsBlueberry, blackberry, raisinRaspberry, strawberry, applePecan, cherry, plum, dates


TO BE YOUR BEST

EAT RIGHT

DRINK RIGHT

GET ENOUGH REST


FOR MORE

INFORMATION CONTACT

Alan Gormley

Sport Edge – Mini Sports

Office: 01527 875170

Mobile: 07731 369942

Email: [email protected]

Web: www.sport-edge.co.uk

copyright© sport-edge 2006 nutrition and sport presented by alan gormley sport edge – mini...

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