JUST AN IDEA
29 Aug 2008

Nutritional Tips



FOR ALL THE PLAYERS



To gain success in todays modern football world you need to be dedicated and willing to make sacrifices in order to reach your goals and objectives and to be the ' Best you can be'.



There are 4 vitally important ingredients to follow



1. Technical Ability;



2. Mental Preparation



3. Physical Preparation



4. Fuelling Regime (What to eat and drink)



Eating and drinking the right things at the right times will improve your fitness levels, muscle power and awareness through mental preparation.



If you feel fitter, stronger and sharper than your opponents and if your decision making, awareness, reaction and vision is improved, then you will have the tools required to have a major advantage over the rest as the saying goes ' Fail to prepare - Prepare to fail'.



Eating and Drinking correctly helps to:



Delay Fatigue

Reduce Injury / Illness

Recover Faster

Train and Perform longer

Compete Harder



Combined with the proper rest needed by a young athlete and the other 3 previously mentioned ingredients



'you've given yourself every opportunity for success'.



NUTRITIONAL PLANNER GUIDE:



BREAKFAST -

Fruit Juice and/or piece of toast

Quality Cereal or Muesli (Low salt/sugar) or Porridge

Eggs and/ or Grilled Bacon for protein

Low fat Milk or Soya Milk



MID MORNING SNACK -

Packet of nuts/raisins/sultanas/ or mixed fruits

Fruit Biscuit (No high fat crisps)

Raw Carrots and/or celery sticks for energy



LUNCH -

Sandwich on wholegrain bread filled with salad and Tuna / Chicken / Cheese or Ham

Piece of Fruit

Low Fat Yoghurt ( Probiotic)



MID AFTERNOON SNACK -

Banana or Honey sandwich

Energy / grain bar or packet of dates / prunes

Raw Carrot or celery stick



EVENING MEAL -

Starter

Fruit Juice or fresh salad

Home made soup (Veg / Lentil etc)



Main

Fish / Lean Meat / Eggs or cheese for protein

Beans or Lentils also give good protein

Rice, Pasta or potatoes fuel muscles through carbohydrates

include 2 vegetables from - Brocolli, Carrots, Onions, Sweetcorn, Peas, Green Beans, Tomatoes or Celery



SUPPER -

Honey on toast or Oatcakes, this fuels the liver and ensures you lose fat and build muscle whilst sleeping - vitally important

NEVER miss breakfast and ALWAYS take honey before you go to bed at night



NO Fizzy drinks, chips, crisps, etc and minimal chocolate intake



DRINKS -

Isotonic drinks are ideal and still water intake is crucial also diluted fruit juice to half strength



FACT: 1% Dehydration = 10% loss of Concentration



TRAINING AND MATCHDAY:

Players should ALWAYS bring drink and fruit to any session or use the juice supplied by your club



Pre-match meal should should be eaten 2 to 2.5 hours for good absorbtion before activity starts.



About 15 mins before game take 150ml of any isotonic drink and 2 Jaffa cakes / Fig Rolls etc can aid your body functioning pre-match



and give you an edge, at half-time have an isotonic drink with a plain biscuit or a banana for energy levels and post-match again,



have a drink and some jaffa cakes, bananas or fruit gums etc.



REMEMBER:

Carbohydrates are the most efficient fuel for energy production - storing glycogen in muscles and the liver.



Avoid high fat content foods which slow down the digestion processes -



ACTIVE SPORTSPERSON = CARBOHYDRATE 60% - FAT 25% - PROTEIN 15%



REMEMBER - THE ENERGY NEEDED TO MOVE OUR BODY IS PROVIDED MAINLY BY CARBS BUT ALSO FATS AND AS A LAST RESORT BY PROTEINS



REMEMBER - DRINK PLENTY OF TO REPLACE LOST FLUIDS IN YOUR BODY



A DIET AS ABOVE GIVES ENERGY TO TAKE PART IN EXERCISE AND AIDS OUR RECOVERY AFTER EXERCISE



GOOD LUCK WITH THIS PROGRAMME - HOPE ITS OF USE



issued by the national food & health standards board 2008