1. Under 16 Junior Regional Performance Centre
Nutrition for health and performance

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

3. 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

4. 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

5. 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.

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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