Under 16 Junior Regional Performance Centre Nutrition for health and performance

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

Objectives for today Understand what to eat and drink before training Understand what to eat after training to aid recovery Understand the role of supplements

Why Is nutrition important? Improve strength, speed, endurance, concentration and co-ordination Support optimal body composition Provide the right fuel for performance Optimize recovery Support a healthy immune system Influence the way you feel, think and behave

Task 1: Pre-training Eating Get into small groups (3/4’s) and discuss why you chose to eat the meal you did before training.

PRE-training MEAL (2-3 hours before) High in carbohydrates (e.g. pasta, rice, potatoes, cereal, bread) Contains some protein (e.g. cheese, eggs, chicken, ham, peanut butter, milk, yoghurt) Low in fat Task 2: In pairs, come up with 3 meals you think are suitable to eat 2-3 hours before training

Pre-training meal ideas Large bowl porridge or Weetabix with milk and dried fruit Pasta with chicken and tomato based sauce Jacket potato with tuna, baked beans or cheese Rice / noodles / stir-fry Spaghetti, eggs or beans on toast

Pre-training snack If you are hungry before training, top up your energy levels with a small carbohydrate snack (~60 min before)   Task 3: In pairs discuss examples of foods or drinks you can eat 60 minutes before training These foods include fruit, yoghurts, cereal bars, fruit bread, smoothies, oatcakes

Why is it important to recover? Refuel muscles with carbohydrates Rebuild with protein for muscle repair Rehydrate with water to replace sweat loss Aim to eat a meal within 2 hours after finishing training You are better off waiting to eat a proper meal than snack on poor quality foods immediately after training to refuel

Food choices after training Task 6: Get into small groups (4/5’s) and list 5 meals that would help recovery after training AND explain why you have chosen them

Supplements Greater benefits to be had from eating the right foods more often, than using supplements Some supplements such as carbohydrate drinks, protein shakes and caffeine have proven to enhance performance HOWEVER….. The use of supplements ALWAYS carries a risk of CONTAMINATION and the inadvertent ingestion of a prohibited substance Check out www.ukad.org.uk

Important points from today Eat your pre-training meal 2-3 hours before exercise Choose a meal containing plenty of carbohydrates, moderate amounts of protein & is low in fat If you’re still hungry, eat a small carbohydrate snack 60 minutes before training (e.g. oat based bar, oatcakes, fruit, fruit bread, yoghurt) Recover with REAL food – Try and eat a proper meal within 2 hours after finishing training Choose food over supplements to maximize health & performance