Under 18 Junior Regional Performance Centre Nutrition for performance

“To create elite hockey players with the ability to make informed food choices to optimize health, wellbeing and performance.” England Hockey Vision of Nutrition

OBJECTIVES FOR TODAY Understand the importance of nutrition Understand how to plan your pre-match meal Understand what constitutes a good pre-match meal Learn what foods to eat to optimize recovery after a match

WHY IS NUTRITION IMPORTANT? Improves strength, speed, endurance, concentration and co-ordination Supports optimal body composition Provides sufficient energy for performance Optimizes recovery Supports a healthy immune system Improves the way you feel, think and behave

CONSEQUENCES OF A POOR DIET Do any of these symptoms sound familiar? Lack of energy Poor concentration Poor aerobic capacity worsened by; Failure to gain lean muscle mass increased fat mass Lethargy - ‘Heavy legs’ Slow recovery from training & matches Illness and injury

TASK 1: EATING AROUND MATCHES Get into small groups (3-5’s) and discuss the following: It’s Saturday morning and you have a 1pm club match. You’re meet time is 11.30am and you have a 45 min journey to the ground. a)What would you eat or take with you to eat and b)At what time would you eat it? Include pre-match meal and snacks

Eating and drinking Before – During – After What are your going to eat before a match? What is your fuelling strategy during a match? What are you going to eat and drink after a match?

PRE-MATCH MEAL (2-4 HOURS BEFORE) High in carbohydrates Moderate in protein Low in fat Task 2: In pairs, come up with 3 meals you think are suitable to eat 2-4 hours before a match. AND think about what might prevent you from eating the perfect pre-match meal

PRE-MATCH MEAL IDEAS Large bowl cereal with milk / yoghurt Pasta with tomato based sauce Couscous with roasted vegetables Jacket potato (sweet potato) with tuna / baked beans Rice / noodles / stir-fry Spaghetti or beans on toast

PRE-MATCH SNACK (90-60 MIN) When you don’t have time for a main meal before training or you are still hungry, a high carbohydrate snack min before training can boost performance Task 3: In pairs discuss examples of foods or drinks you can eat minutes before training or matches

NUTRITION DURING MATCHES If you have eaten appropriately before a match, you will have more than enough stored energy to see you through to the end of the game. During international tournaments when you play multiple matches in a week, additional carbohydrate during a match may be required. Sports drinks, sports gels, bananas are all good choices Focus on drinking little and often throughout a match to stay hydrated. Squash, water, diluted fruit juice are great options.

WHY IS IT IMPORTANT TO RECOVER? Refuel muscles with carbohydrates Rebuild with protein for muscle growth and repair Rehydrate with water (+ electrolytes) to replace sweat loss Eat a small snack containing some carbohydrate and protein within 60 min of finishing match Aim to eat a meal within 2 hours after finishing a match

FOOD CHOICES AFTER A MATCH Task 4: Get into small groups (4/5’s) and list 5 meals you can eat after a match to aid recovery and explain why you have chosen them

FOOD CHOICES AFTER MATCHES 1 large bowl of porridge / oats with a sprinkle of your favourite cereal with milk 200g fruit flavoured yoghurt with a small handful of nuts and 2 tablespoons of oats ml low fat chocolate milk Baked beans or eggs on 2 slices wholemeal toast Chicken or turkey fajitas Peanut butter bagel and a class of low fat milk 1 bread roll with cheese, meat or fish filling and a banana 2-3 slices of homemade pizza with cheese and lean meat topping 400g flavoured yoghurt ml homemade fruit smoothie (check label for carbohydrate and protein content if shop bought) Wrap with meat or fish filling and a piece of fruit 2 crumpets with peanut butter and a glass of low fat milk

IMPORTANT POINTS FROM TODAY Eating for health and wellbeing every single day is vital for hockey performance Eat your main meal 2-3 hours before a match to make sure it is well digested before you start to run around Eat a small carbohydrate snack ~60 minutes before you play if you need an energy boost Refuel and repair after a match with carbohydrate and protein Practice your match day eating and drinking strategy in training