Sharon Madigan

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• Sharon Madigan
• Sports Dietitian

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Key nutritional issues

• Replacing fluid
• Replacing carbohydrates
• Adequate protein
• Timing
• Player preferences
• Habit

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Where does energy come from?

• There are four components in food and drinks
  that are capable of producing energy
• Carbohydrate (CHO)
• Protein
• Fat
• Alcohol

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Factors affecting energy requirements

• Basal Metabolic Rate (BMR).
• Levels of activity.
• Growth
• Pregnancy and lactation
• Illness

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On the day before

• Cereal with low ft milk and yoghurt
• Toast
• Beans or spaghetti
• Eggs
• Juice and or fruit

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On the day After

• Sandwiches or rolls, milk and yoghurt
• Banana, milk and drink followed by dinner when
  you get home
• Juice and or fruit

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Training and matches

• Intensity
• Frequency
• Access to food and fluids during training and
  matches
• Preparation for training, travel and competition

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Footballers diet

• Coaches and teachers should include diet as a
  focus in team talks along with other issues.
• Key in the recovery process.
• Dont focus on quick fixes.

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Footballers diet

• If someone gets injured on the pitch they should
  access water. Players around him / her should use
  it as an opportunity to access fluids.
• Other players on the side should get drinks to
  other players. Needs to be practiced!!

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Footballers diet

• Sandwiches, rolls or fruit and drinks after
  matches and training.
• Players to bring their own lunch boxes with them
  rather than stopping in shops for junk.
• Good role models

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• Muscle cramps
• Sickness and headache
• Dark urine
• Dry mouth and throat
• A feeling of extreme heat which remains after a
  cool down time.

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Fluids

• In the half hour before a game you should drink a
  cup of water or sports drink.
• A cup with some oranges at half time.
• Immediately after the match players will need at
  least 500mls of fluid.

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Alcohol

• Contributes to energy intake and may result in
  weight gain
• Affects training and performance especially
  recovery
• Will slow down recovery from injury

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Carbohydrates How much?

• 30mins 2 hours after training or competition.

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Carbohydrates What?

• Fruit is an excellent source of energy.
• Its quick, easy to prepare.
• It will help prevent cold and flu and allow you
  to play throughout the season.
• Make a fruit salad with yoghurt or have a couple
  of pieces of fruit or a tin of fruit with a pull
  top lid.

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Protein

• Adequate protein is important
• Protein essential for growth and repair
• Children do have an increased requirement
  compared to adults.
• As well as meat, cereals, milk, cheese, yoghurts
  are good sources.

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How do I know what I am eating?

• Check on the label what is in the food or drink.
• Sometimes it is difficult to understand what is
  means.

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Preparation

• Players should have access to suitable snacks and
  drinks at all times.
• Planning and preparation by players and coaches.
• Habits will only be changed in the long term.

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Preparation

• Meal timings min 2 hours prior to match.
• Players should not arrive on match day or
  training without breakfast.
• Think about where you will get foods after match.
  Tell them to bring sandwiches, rolls, stop in
  shops rather than chip shops.
• Once a routine is established stick with it.

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Kit snacks ideas

• Dried fruit eg currants, apricots
• Fruit loaf, scones, muffins
• Sandwiches, rolls, pitta bread
• Fruit eg apples, bananas
• Biscuits eg digestive, fig rolls, jaffa cakes
• Sweets eg jelly babies, fruit gums, pastilles
• Fruit juices, squash, sports drinks
• Cereal bars

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Per portion Calories Carbs (g) Fat
(g) Protein Solero Ice Lolly 115 19.6 3.1 1.5
Solero orange lolly 77 19 0 0.2 Starburst Ice
Lolly 79 21 0.1 0.1 Ribena Ice
Lolly 41 10 0 0 Turkish Delight 180 35.2 3.8
0.9 McDonalds shake 490 80.3 12.9 13.9 Friji
Milkshake 340 56.5 5 17.5 Dolly Mixtures
382 90.4 1.5 1.6 Jacobs Thai
bites 93.7 19.9 0.8 1.7 Swiss roll(1/6th
roll) 89 19.2 0.8 1.3 Malt loaf (per
slice) 85 18.2 0.5 2.1 Muller rice caramel
210 24.8 4.8 7.0 Muller rice apple
224 43.4 4.8 6.6 Angle delight
259 39 7.9 8.0 Jelly (3 tablespoons) 82 20.4
0 1.6
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• Increased carbohydrate intakes may lead to poor
  dental health. Role for sugar free chewing gum,
  milk drinks and awareness.
• Adequate fluid intake is also necessary.

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• Tips for improved dental hygiene
• Brush and floss teeth regularly
• Drink high CHO drinks from a squeeze bottle or
  use a straw.
• Chew sugar free gum
• Drink drinks chilled
• Drink water after eating between meals to rinse
  the mouth.

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How will nutrition help?
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How will nutrition help?

• Its all about the edge Some changes may give you
  the extra edge against other players.
• Allows quicker recovery.
• Enables athletes to train at a greater intensity.
• Promotes overall good health.

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Take home messages

• Start drinking enough fluids now Water, squash
  and sports drinks. Practice running with fluids
  during training and then it will be easier during
  matches.
• Smaller frequent meals rather than three big
  meals.
• Reduce fried foods, chips, butter, alcohol and
  increase suitable foods and drinks.
• Prior to and directly after weights sessions use
  milk or yoghurt drinks (500mls) to promote muscle
  development.
• Meal and snack timing is the key.