NUTRITIONAL INFORMATION

Diet affects performance, and the food that we choose in training and competition will affect how well we train and play. All players need to be aware of their personal nutritional goals and of how they can select an eating strategy to meet those goals. Every player is different, and there is no single diet that meets the needs of all players at all times. Individual needs also change across the season and players must be flexible to accommodate this. Diet may have its biggest impact on training, and a good diet will help support consistent intensive training while limiting the risks of illness or injury. Good food choices lead to getting used to new training sessions more quickly. Getting the right amount of energy to stay healthy and to perform well is key. Too much and body fat increases: too little and performance falls, injuries occur and illness results. A varied diet that meets energy needs and is based largely on great food choices such as vegetables, fruits, beans, legumes, cereals, lean meats, fish and dairy foods should ensure an adequate intake of vitamins and minerals. Excluding any of these food groups means that more careful food choices must be made. Maintaining hydration is important for performance. Fluid intake before, during (where appropriate) and after exercise is important, especially in hot climates. When sweat losses are high, food and drink consumed must contain sufficient salt to replace these losses. The benefits of eating well: Optimal gains from the training programme Enhanced recovery within and between workouts and events Achievement and maintenance of an ideal body weight and physique A reduced risk of injury and illness Confidence in being well-prepared for match play Consistency in achieving high level performances in matches CARBOHYDRATES When the period between training sessions is less than 8 hours (as in tournaments or when doing two sessions a day), carbohydrate intake, in the form of solids or liquids, should start as soon as possible after the first session to maximise the effective recovery time.

Shaun Wilton 021 383 589 / [email protected]

Targets for carbohydrate intake: Immediate recovery after exercise (0-4 hours): about 1g per kg of the players body weight per hour, consumed at frequent intervals Daily recovery from a moderate duration/low intensity training session: 5-7g per kg body weight per day Recovery from moderate-heavy endurance training (such as pre-season) or fuelling up for a match: 7-10g per kg body weight per day Examples of great carbohydrate foods and meal combinations: Breakfast cereal with milk Flavoured yoghurt Fruit smoothie or liquid meal supplement Sandwich with meat and salad filling Stir-fry with rice or noodles PROTEIN Protein plays an important role repairing muscle broken down by periods of exercise. Protein also provides a small source of fuel for the exercising muscle. Protein rich foods 10g protein is provided by any of the following: 2 small eggs 300ml milk 30g cheese 200 g yoghurt 35-50g meat, fish or chicken 4 slices bread 90g breakfast cereal 2 cups cooked pasta or 3 cups rice 400ml soy milk 60g nuts or seeds 200g baked beans 150ml fruit smoothie or liquid meal supplement PREP FOR COMPETITION Most players appreciate the need to rest and eat well during the days prior to an important match, but regarding how much to eat, what type of food and when is the best time. This includes what to eat during the few hours immediately before competition or intense training. Carbohydrate is the key food that must be used during the days leading up to and including the day of competition. Attention should also be given to optimising water and salt levels in the body.

Shaun Wilton 021 383 589 / [email protected]

However, during the 2-4 days prior to a competition, a players need for protein and fat, as well as most other nutrients, typically does not increase above the levels that are recommended for normal, moderate level training. Carbo-loading Players who compete intensely may benefit from carbohydrate-loading for a few days. This loading of muscle glycogen to super-compensated levels can be achieved within 2-3 days by consuming a large amount of carbohydrate (about 8-10g per kg of body weight per day; see below) at the same time that training intensity is reduced to no more than easy levels of short duration. It is assumed that a moderate to hard bout of fatiguing exercise is performed in normal training sometime earlier in the week prior to competition. Carbohydrate in the 6 hour period before playing Players sometimes find a favourite pre-competition meal that not only provides extra energy during the match, but also feels right in terms of curbing hunger, quieting their stomach and being convenient and practical. The main mistake players might make is to eat too little carbohydrate (less than 1g per kg body weight) during the 1-6 hour period before exercise and then not take in carbohydrate during exercise. This small carbohydrate meal primes the body to rely more heavily on blood glucose, but it does not provide enough carbohydrate to sustain the player throughout the subsequent exercise. Pre game meals should be foods that you are used to and tried before trainings or games. Example of a one day carbohydrate loading diet providing 630g of carbohydrate* (ie, to provide 9g/kg carbohydrate for a player weighing 70 kg): Early morning: 150 g = 2 cups cereal with milk + 250 ml fruit juice + 1 banana + 2 thick slices toast + thick spread of jam Late morning: 50 g = 500 ml soft drink or 750 ml sports drink Mid-day: 150 g = 1 large bread roll + 1 medium muffin + fruit smoothie Snack: 50 g = 200 g flavoured yoghurt + 250 ml fruit juice Dinner: 200 g = 3 cups cooked pasta + 2 cups fruit salad + 2 scoops ice cream + 500 ml sports drink Snack: 30 g = 50 g chocolate (*Foods added to balance a meal, such as sauce on the pasta, can meet needs for energy and other nutrients) Five different examples of foods that each provide 140g carbohydrate in a pre-competition meal* (2g/kg for a 70 kg player) are: 2.5 cups breakfast cereal + milk + large banana Large bread roll or 3 thick slices bread + thick spread honey 2 cups boiled rice + 2 slices bread 60 g sports bar + 500 ml liquid meal supplement or fruit smoothie *Note that other foods may be eaten at the meal

Shaun Wilton 021 383 589 / [email protected]

Fluid intake prior to competition Players should drink sufficient fluid with meals on the day before competition to ensure they are wellhydrated on the morning of competition. Players should not refrain from drinking water or carbohydrate-containing fluids during the hours leading up to competition. In hot weather, it is recommended that approximately 500ml be drunk during the 60-90 minute period before the start of the game. In training or competitions that cause heavy sweating without sufficient opportunity for fluid intake, players often benefit by drinking 300-600ml of fluid during the 15 minute period immediately before the start of the event. For smaller athletes you may need a little less fluid. How much and when to drink? Limit dehydration during training and matches by drinking water or a sports drink. Obvious opportunities to drink during a match include warm-up and at half time. During training, the coach or manager should organise drink breaks according to the weather and intensity of exercise. Since the negative effects of dehydration on high-intensity performance are greater in warm environments, upgrade drinking practices in these conditions to minimise the overall fluid deficit. This may include drinking at the side-line when match play is interrupted, or having extra drink breaks during training sessions. When do you need more than water? Depletion of fuel stores can be an issue for soccer matches, especially for players in mobile positions or with a running game style. High carbohydrate strategies fuelling up for the game and consuming extra carbohydrate during the match have been shown to enhance performance in such players. Better match intake of fluid and fuel may not only keep players running further and faster in the second half of a match, but may help to maintain skills and judgement when players would otherwise become fatigued. Rehydration after exercise Recovery after exercise is part of the preparation for the next exercise session and replacement of sweat losses is an essential part of this process. Both water and salts lost in sweat must be replaced. Aim to drink about 1.2 - 1.5 litres of fluid for each kg of weight lost in training or matches. Drinks should contain sodium (the main salt lost in sweat) if no food is eaten at this time. Sports drinks that contain electrolytes are helpful, but many foods can also supply the salt that is needed. A little extra salt may be added to meals when sweat losses are high.

Shaun Wilton 021 383 589 / [email protected]