Sports Science

Sports Science
Why is the food we eat important? 1. Energy Stores 2. Concentration 3. Fluid Level 4. Reduces the chance of getting injured and encourages growth and body repair. Football may be considered an endurance sport, the typical distance covered by a top class outfield player during a match is 10-13km. The aerobic system is the main source of energy during match play. Players perform many fast actions such as sprinting, shooting and tackling with sometimes only brief period of recovery, therefore the anerobic system is the source of energy. What happens to the food we eat when playing football? FOOD FUELS FOR FOOTBALL ARE: Carbohydrates – used for fast actions e.g tackles, sprints and shots on goal Protein – used for growth of muscles and bones, especially important in young players Fats – used for jogging and walking within the game During a game/training children and adolescents use more energy than adult players. At the end of a game/training session fuel stores (carbohydrates, fats, proteins) have become low. TO IMPOVE PERFORMANCE IT IS IMPORTANT THAT: Before a game – energy stores are as high as possible During a game – energy stores are topped up with isotonic sports drinks or water After a game – energy stores are replenished as quickly as possible. EAT – ideally 3 hours before a game, including carbohydrates, protein and fluid. FLUID RECOMMENDATIONS= 1. Try to drink at least 500ml in the 2 hours brfore playing 2. Try to drink every 15-20 minutes when playing 3. Drink immediately after playing, and at least a litre throughout the rest of the day. AN EXAMPLE BREAKFAST FOR CHAMPIONS: · Poached or scrambled egg (2-3 whites: 1 yolk) lean ham, grilled tomato, and grilled or boiled mushrooms and baked beans · Cereal with skimmed mile OR porridge · Fresh fruit salad and yogart · Glass of fruit juice · Toast and preserves POST MATCH MEAL (THIS MEAL IS CRUCIAL!) It aims to replenish energy and aid the recovery process. 2 Hour window should be Carbohydrate and water in the first 30-60 minutes with a second helping in the next two hours. Also Protein within 2 hours. During longer recovery periods (24h) players should organise the pattern and timing of carbohydrate-rich meals and snacks according to what is practical and confortable for them individually. Carbohydrate-rich foods with a moderate to high glycaemic index should be the major carbohydrate source in recovery meals. What is the Glycaemic Index (GI)? Carbohydrate can also be described as glycaemic index (GI). This tells us how quickly the carbohydrate gets in to the body and is available to use for energy, HIGH GI – carbohydrate is available for energy very quickly LOW GI – takes longer to be available for energy but leaves you feeling fuller. HIGH GI 84 – Cornflakes 82 – rice cakes 80 – jelly beans 72 – bagels 95 – lucozade 83 – pretzels 93 – baked potato MEDIUM GI 55 – brown rice 62 – new potatos 55 – banana 61 – ice cream 67 – shredded wheat 58 – honey 55 – packet of crisps LOW GI 49 – porridge 48 – baked beans 43 – spaghetti 46 – grapes 38 – apples 32 – skimmed milk 14 – peanuts IN THE CHANGING ROOM OR ON THE WAY HOME Sandwiches, Chicken, Tuna, Salad, Granary stick, Pasta salad, meat loaf, dried fruit, nutria grain bars, jaffa cakes, carbohydrate sports drinks DINNER HI GI MEALS · Chicken breast strips with pasta and rice with tomato based sauce. · Spaghetti Bolognese (low fat mince or chicken mince) and new potatos. · Deep pan pizza with no cheese or bacon. Toppings include chicken mushrooms and peppers · All with vegetables or side salad and fluid. · Fruit salad for desert IN SUMMARY Food is fuel for energy Energy is needed to meet the demands of match play and training. High fuel stores provide lots of energy for performance Just as important to drink as to eat correctly Young players use more energy than adults. Don’t forget rest and recovery is also just as important It is important to remember that this about improving your performance and not about dieting or losing weight If your diet may need a bit of improvement, don’t worry, it is never to late to improve Improving is about everyone. You all have a part to play : players, parents and coaches – everyone’s contribution is vital.

Why is the food we eat important?

1. Energy Stores

2. Concentration

3. Fluid Level

4. Reduces the chance of getting injured and encourages growth and body repair.

Football may be considered an endurance sport, the typical distance covered by a top class outfield player during a match is 10-13km. The aerobic system is the main source of energy during match play. Players perform many fast actions such as sprinting, shooting and tackling with sometimes only brief period of recovery, therefore the anerobic system is the source of energy.

What happens to the food we eat when playing football?

FOOD FUELS FOR FOOTBALL ARE:

Carbohydrates – used for fast actions e.g tackles, sprints and shots on goal

Protein – used for growth of muscles and bones, especially important in young players

Fats – used for jogging and walking within the game

During a game/training children and adolescents use more energy than adult players. At the end of a game/training session fuel stores (carbohydrates, fats, proteins) have become low.

TO IMPOVE PERFORMANCE IT IS IMPORTANT THAT:

Before a game – energy stores are as high as possible

During a game – energy stores are topped up with isotonic sports drinks or water

After a game – energy stores are replenished as quickly as possible.

EAT – ideally 3 hours before a game, including carbohydrates, protein and fluid.

FLUID RECOMMENDATIONS=

1. Try to drink at least 500ml in the 2 hours brfore playing

2. Try to drink every 15-20 minutes when playing

3. Drink immediately after playing, and at least a litre throughout the rest of the day.

AN EXAMPLE BREAKFAST FOR CHAMPIONS:

· Poached or scrambled egg (2-3 whites: 1 yolk) lean ham, grilled tomato, and grilled or boiled mushrooms and baked beans

· Cereal with skimmed mile OR porridge

· Fresh fruit salad and yogart

· Glass of fruit juice

· Toast and preserves

POST MATCH MEAL (THIS MEAL IS CRUCIAL!)

It aims to replenish energy and aid the recovery process. 2 Hour window should be Carbohydrate and water in the first 30-60 minutes with a second helping in the next two hours. Also Protein within 2 hours. During longer recovery periods (24h) players should organise the pattern and timing of carbohydrate-rich meals and snacks according to what is practical and confortable for them individually. Carbohydrate-rich foods with a moderate to high glycaemic index should be the major carbohydrate source in recovery meals.

What is the Glycaemic Index (GI)?

Carbohydrate can also be described as glycaemic index (GI). This tells us how quickly the carbohydrate gets in to the body and is available to use for energy,

HIGH GI – carbohydrate is available for energy very quickly

LOW GI – takes longer to be available for energy but leaves you feeling fuller.

HIGH GI

84 – Cornflakes

82 – rice cakes

80 – jelly beans

72 – bagels

95 – lucozade

83 – pretzels

93 – baked potato

MEDIUM GI

55 – brown rice

62 – new potatos

55 – banana

61 – ice cream

67 – shredded wheat

58 – honey

55 – packet of crisps

LOW GI

49 – porridge

48 – baked beans

43 – spaghetti

46 – grapes

38 – apples

32 – skimmed milk

14 – peanuts

IN THE CHANGING ROOM OR ON THE WAY HOME

Sandwiches, Chicken, Tuna, Salad, Granary stick, Pasta salad, meat loaf, dried fruit, nutria grain bars, jaffa cakes, carbohydrate sports drinks

DINNER HI GI MEALS

· Chicken breast strips with pasta and rice with tomato based sauce.

· Spaghetti Bolognese (low fat mince or chicken mince) and new potatos.

· Deep pan pizza with no cheese or bacon. Toppings include chicken mushrooms and peppers

· All with vegetables or side salad and fluid.

· Fruit salad for desert

IN SUMMARY

Food is fuel for energy

Energy is needed to meet the demands of match play and training.

High fuel stores provide lots of energy for performance

Just as important to drink as to eat correctly

Young players use more energy than adults.

Don’t forget rest and recovery is also just as important

It is important to remember that this about improving your performance and not about dieting or losing weight

If your diet may need a bit of improvement, don’t worry, it is never to late to improve

Improving is about everyone. You all have a part to play : players, parents and coaches – everyone’s contribution is vital.