Nutrition & Hydration

A guide for Academy Squad Players

Outcomes

At the end of this session we will have identified:

- the benefits of proper Nutrition & Hydration- the different types of food/fluids required for

athletic performance- when and what to eat and drink - issues for Academy Squad players

Ice Breaker

Divide into 3 even teams.

In the form of a relay race collect the following- Team 1: Carbohydrates- Team 2: Proteins- Team 3: Fats

Group Task

In groups, discuss how you can benefit from proper Nutrition & Hydration.

- Decrease in recovery time- Increase in Energy- Increase in muscle development- Increase in stamina- Decrease in body fat- Improved health (fight illness)- Prevent Cramping

* Improve Performance*

What’s important?

• Fluids

• Carbohydrates

• Protein

• Preparation

Fluids

• Get into the habit of drinking water regularly. (Carry a water bottle with you)

• Aim to drink 2 litres each day• Drink before, during and after exercise to

prevent dehydration

How will dehydration effect you?

Reduce decision making skillsReduce coordinationIrritability Nausea & VomitingDizzinessHeadachesWeakness

How you can check

Avoid Dehydration

• Drink 200-600ml of fluid in the 2 hrs before exercise

• Drink 125-150 ml of fluid every 15-20 mins during exercise to replace lost sweat. ( Use breaks in play)

• Replace lost fluid after exercise by immediately drinking 500ml of fluid.

Carbohydrates

• Carbohydrate foods provide us with energy we need for playing Football / Hurling

• They are required before , during and after sport.

• Examples include Breads, Cereals, Rice, Pasta, Fruit and Veg

Protein

• Protein is the building blocks of muscle

• It is essential for maintenance, growth and recovery

• If consumed in proper quantities, it will spare muscle breakdown.

Fats

• Training / games lasting more than 1 hr require energy from fat stores

• If your diet is too low in fats it may hinder your performance.

• However, fats should be avoided before training and games as they are slow to digest.

When & What to eat:Breakfast

Breakfast is the most important meal of the day. You have been fasting overnight, so you need to

ensure you break this fast!Ideas include:- Porridge with milk and honey- Cereal and toast- Toast & eggs & beans- Fruit juice / smoothie

Pre match meal

Eat your pre match meal between 2-4 hoursBefore throw in as it needs time to digestYour meal should be:- Carbohydrate based- Low in Fat- Not too filling - Include a drinkIn the 2 hrs before the match, eat snacks to top up your

energy. ( Banana, Jaffa cakes, jelly sweets)

Post match “Recovery Window”

• The 1st 30 mins after intense exercise is known as the “muscle recovery window”

• Muscles can rebuild 2-3 times faster in this time period• Proper recovery leads to much less muscle soreness and

higher energy the next day• Easier to use Carbohydrate and Protein drinks• Eat a carbohydrate /protein meal within the next 2 hours

Group Task

Plan your nutrition & hydration requirements for the following scenarios

1.Academy Squad training at 12 noon (Sat)2.Club Match at 3pm (Sat)3.Club match at 7pm on a School day4.Away match with School

Group Task

On a flip chart sheet:

1.Identify the issues / challenges you face in achieving good Nutrition & Hydration

2.What are the solutions?