Nutrition & Hydration

Often the difference between the technical skills and fitness qualities of Academy footballers is often small. Where other things are equal, attention to your diet can be the difference between you and the opposition during competition

As a player your diet is very important towards your overall development. Nutrition and hydration can play an important role in your preparation for training and competition

To play football you need energy and a healthy body. A balanced diet will help you to maintain your performance and enable you to recover between training and games

Good eating and drinking habits should be part of your daily lifestyle

Without the correct nutritional support, you will not be able to sustain an intensive training programme over a long period of time, and improvement therefore will be limited

Often the difference between the technical skills and fitness qualities of Academy footballers is often small

Your diet will effect your performance

The food you eat before training and matches effects how well you train and play

Your bodies are like cars, they cannot run on empty

Without food and fluids your body cannot function

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Confidence of knowing you are prepared for training and matches

More energy for training and matches

Better recovery between training and matches

Reducing your chances of injury or illness

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Food provides energy for your body to grow, repair and maintain

You need food to fuel your muscles for football

You also need foods that include carbohydrates, protein, vitamins and minerals (and some fats too)

Simple Carbohydrates – Provide a good source of quick energy, but it is important that you do not eat too much of this (Half-time matchday)

Examples – Sweets, Jaffa cakes, Jelly babies

Complex Carbohydrates – Main energy source used when training or playing. Relatively easy for your body to turn these foods into energy for your body. When training or playing, your body uses up these stores, so you must replace them

Examples are - Rice, pasta, bread, potatoes, cereals, fruit (Bananas)

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Fats – Provides energy for low intensity parts of the game. Fats are a high energy source but cannot provide energy quickly like complex carbohydrates

Both saturated and unsaturated fats contain the same calories, but you should replace some of the foods you eat that are high in saturated fat with foods that are high in unsaturated fat instead, as part of a healthy diet

Saturated fats – are found in animal products and processed foods such as fried foods, mayonnaise, eggs, fatty meats, butter, chocolate, oils and dressing, cheese and biscuits

Unsaturated fats – are found in foods such as avocadoes, olives and nuts

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Protein – This is required for the growth and repair of your body, not as most people think for strength. As footballers you require a slightly larger protein intake than the average person

Examples are – Fish, all meats, milk, eggs, beans & pulses

Vitamins & Minerals – Play an important role for your energy metabolism. These can be found in fruit, vegetables, cereals, fish and meats

Drinking is vital to sustain your performance and hydration

Try to avoid drinking sports drinks such as (Powerade, Lucozade sport), water is better (can add dilute for flavour)

If you are thirsty, then it’s too late! Drink small amounts regularly before, during and after training and games (Every 15-20 minutes)

Water plays an important part in cooling your body down (sweating) during exercise. You can use up to 1 litre of fluid in one hour, this is why you must drink plenty of fluids

Remember to try and drink 2/3 litres of fluids per day

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During training and games (both on and off the ball):

Players make less runs

Slower reactions

Lack of concentration

Increased mistakes

Players run at a slower pace

Less accuracy when passing and shooting

Less running with the ball

Poor decision makingDrinking the wrong fluids such as Coca-Cola, BPM & Lucozade can make

dehydration worse

Keeps you hydrated:

BEFORE

DURING

AFTER

And water is free!

Children 4-8 years 1400 calories per day

Children 9-13 years 1800 calories per day

Men 14 – 51 years 2500 calories per day

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What food do you eat before training and games?

Suggestions for lunch – lean meat, tuna, beans, bread, potatoes, pasta, rice, fruit & vegetables, water, fruit juice

Suggestion for dinner/tea – as above, however be aware of how much carbohydrates you eat (moderate)

Suggestions for snacks – Cereal bars, cereal, fruit, nuts, vegetables and milk

Dinner/tea should be consumed before 5pm on training nights

Remember to always bring drinks to training and games

Consume meals 2/3 hours before training & games (if possible)

Eat plenty of complex carbohydrates, but not within 2 hours of training or games as this can cause your blood sugar levels to fall (hypoglycaemia) leading to light-headedness and sweating

Simple carbohydrates, found in sugar, chocolate and jams, are less nutritious but can supply a quick source of energy

Drink plenty of fluids, especially before and after playing

You should drink approximately 2/3 litres of fluids daily

After training/games you should replace your energy systems immediately. Ideally you should replenish these systems within one hour of training or games

Water, juice, milk, smoothies are a good source to do this again

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Do you eat breakfast daily, especially on matchday? Did you know this is your most important meal of the day, why?

Your energy levels are low first thing in the morning The body and brain needs fuel to work To stop hunger To support performance

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How can you make a difference and what can you eat?

HOW? - By getting up early to ensure you eat something rather than nothing will make an immediate difference

WHAT TO EAT? - Eat a high carbohydrate breakfast

Suggestions are – cereal e.g. oats, porridge, Weetabix or bran flakes, cereal bars or a smoothie (with banana & yoghurt etc). Eating a small amount is better than no amount!

Breakfast should be consumed before 8am on Saturdays

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Good Food vs Bad Food?

Chicken salad

sandwich &

bottle of water

KFC 3 piece

snackbox & pepsi

drink

Difference in

nutritional values

257 calories 1360 calories 1103 more calories

5g fat 63g fat 58g more fat

33.6g carbohydrates 127g

carbohydrates

93.4g more

carbohydrates at what

cost?

21.4g protein 83.6g protein 62.2g more protein at

what cost?

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Always try to eat some breakfast (Remember your body is like a car and needs fuel)

Eat your pre-match meal 2/3 hours before game time

Replenish your energy systems within one hour of training

Eat little and often

Eat at least 5 portions of fruit & vegetables a day (if possible)

Keep all meals and drinks low in fat

If needed, you should fit in extra snacks e.g. smoothie, dried fruit or nuts, fruit & vegetables, or a cereal bar & milk

To gain optimum performance as a footballer, you need the correct balance of diet and fluids (water)

Your diet can effect your endurance, strength, power, speed, recovery and concentration during training and competition

Ultimately your diet and lifestyle will effect your level of performance

Parents play a key role in the development of a healthy footballer (Helping them make good choices)

Thank You