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Copyright© Sport-Edge 2006 www.sport-edge.co.uk NUTRITION and SPORT Presented by Alan Gormley Sport Edge – Mini Sports
Copyright© Sport-Edge 2006 www.sport-edge.co.uk What is nutrition? Simply, it is the food and drink we put into our body
Copyright© Sport-Edge 2006 www.sport-edge.co.uk Stamina Energy & power Mental toughness & concentration Agility & supple joints Faster repair & recovery time Reduced injury & illness Consistent weight BENEFITS OF GOOD NUTRITION
Copyright© Sport-Edge 2006 www.sport-edge.co.uk WHAT DO WE NEED TO PLAY AT OUR BEST?
Copyright© Sport-Edge 2006 www.sport-edge.co.uk FUEL FOR ENERGY !
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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 !
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk Why do we eat? Our bodies need food for: energy growth repair recovery This comes from food containing carbohydrate protein fat vitamins and minerals
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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 PLAYERS PERFORMANCE !
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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 !
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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 supplies Note: You can make your own Isotonic drink * For example - Pasta, potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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.
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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.
Copyright© Sport-Edge 2006 www.sport-edge.co.uk Carbohydrates Starchy Longer lasting energy, with less fat. Simple Sugars Quick energy boost but can harm performance!
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk Better for you - Unsaturated Not good for you - Saturated Sunflower oilCrisps Olive OilBiscuits Rice OilButter NutsBacon Rapeseed OilBeef 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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
Copyright© Sport-Edge 2006 www.sport-edge.co.uk SPORTS DRINKS Concentrated Orange Squash (sugared) WaterSalt Isotonic Fluid, electrolytes, 6-8% carbs – for team sports before and during 200ml1 litre1 gram Hypertonic High level of carbohydrate used to top up energy stores after exercise 400ml1 litre1 gram Want to make your own? Mix all the ingredients together and keep chilled
Copyright© Sport-Edge 2006 www.sport-edge.co.uk 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 Antioxidants Blueberry, blackberry, raisin Raspberry, strawberry, apple Pecan, cherry, plum, dates
Copyright© Sport-Edge 2006 www.sport-edge.co.uk TO BE YOUR BEST EAT RIGHT DRINK RIGHT GET ENOUGH REST
Copyright© Sport-Edge 2006 www.sport-edge.co.uk FOR MORE INFORMATION CONTACT Alan Gormley Sport Edge – Mini Sports Office:01527 875170 Mobile:07731 369942 Email:firstname.lastname@example.org Web:www.sport-edge.co.uk
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