Luton Town FC / CEDARS Under 18 s. Diet and Nutrition

Transcription

1 Luton Town FC / CEDARS Under 18 s Diet and Nutrition

2 Main Food Groups Carbohydrates High Fibre Cereal, Brown Bread, Pasta, Rice, Fruit, Jam, Marmalade, Vegetables, Salad, Oats, Potatoes. Primary Function of Carbohydrates: The main function of carbohydrates is to provide your body with fuel and energy that is required to carry out daily activities and exercise. Protein Scrambled/Boiled Eggs, Meat (Lean removed of Visible Fat), Chicken, Fish, Milk (Semi- Skimmed/Low Fat), Yoghurt. Primary Function of Protein: Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Healthy Fats Avocado, Peanut Butter, Cashew Nuts, Healthy Nuts, Oil On Salad. Primary Function of Healthy Fats: Play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

3 Why Is Diet and Nutrition Important? Gives your body the fuel in order to perform to optimum levels. Speeds up recovery after sessions. Prevents Illness by maintaining a healthy immune system. Keeps the body lean and efficient for the demands of the current game. Keeps body fat at the correct levels for Club Testing throughout the season. Reduces muscle soreness and cramps during and after games and training. Prolongs your career by keeping joints and ligaments strong. Gives good lifestyle habits.

4 Daily Nutrition Meal Time Carbohydrates Protein Healthy Fats Breakfast Brown Toast Scrambled Eggs NONE First Thing Fruit Boiled Egg High Fibre Cereal Low Fat Milk AM Snack Cereal Milk Brown/White Bread Jam/Honey/Marmalade Banana Lunch Pasta (Non Cheesey) Grilled/Boiled Chicken Breast Avocado Boiled/Steamed Rice (Skinless) Oil On Salad Fruit (All Kinds) Low Fat Yoghurt (Mueller Nuts (Cashew or Almond) Salad (Greener the Better) Light) Vegetables (Green is Best) Fish (NOT fried) PM Snack Milkshake (Yazoo) Fruit (Banana is Best) Yop Yoghurt Drink Chicken/Tuna Lean Ham (Visible Fat Removed) Evening Meal Pasta (Non Cheesey) Boiled/Steamed Rice Fruit (All Kinds) Salad (Greener the Better) Vegetables (Green is Best) (Smaller Amounts than Lunch of the Above) Night Snack 1 Slice of Brown Bread Apple Grilled/Boiled Chicken Breast (Skinless) Low Fat Yoghurt (Mueller Light) Fish (NOT fried) Milk Low Fat/Sugar Yoghurt Peanut Butter Nuts (Cashew or Almond)

5 Match Day Nutrition 11am Kick Off Breakfast 7:30am Pre-Match 9am Post-Match 1:30pm Box 1 Porridge, Cereal Tuna, Chicken Sandwich/Roll/Baguette Recovery Shake Box 2 Toast (Brown), Bagel, Crumpet, Honey, Marmite Pasta, Rice, Noodle, Potato Pasta, Rice, Noodle, Potato Box 3 Scrambled Egg, Poached Egg, Boiled Egg, Salmon Yop, Milk, Yoghurt or Yazoo Recovery Drink, Water, Sports Drink Choose at Least 2 Items from Boxes 1-3 Choose at Least 1 Item from box 1 or 2 and 1 Item from Box 3 Eat Box 1 within 45 minutes of Game finishing and 1 Item from Box 2 and 3

6 The Importance of Recovery

7 Recovery Principles REHYDRATE Water/Energy Drink/Recovery Shake REFUEL High Carbohydrate/Protein Meal + Snacks (Fruit, nuts, yoghurt, sandwich REGENERATE Ice Bath/Contrast (Hot + Cold) Shower/SLEEP

8 Recovery Day Principles Nutrition Breakfast 8:00-9:00am Mid AM Snack Lunch Mid PM Snack Dinner 6:00-7:00pm Toast, Cereal, Semi-Skimmed Milk, Fruit Juice, Fruit Fruit, Muffin, Sandwich Tuna or Chicken Sandwich/Roll/Baguett e Muesli Bars, Mueller Rice, Nuts, YOP Chicken/Lean Meat + Pasta/Rice + Vegetables Recovery REHYDRATE/REFUEL Eat a big breakfast, lunch and evening meal. Snack 2-3 Times EXERCISE/STRETCH 20 Minutes of Light Exercise (Swim, Jog, Bike) + 30 Minutes of Lower Limb Stretching REGENERATE Ice Bath/Contrast Shower/ Power Nap (45 Minutes) + Adequate Sleep

9 Total Complete Recovery (TCR) TOTAL COMPLETE RECOVERY (TCR) How to Complete Total Complete Recovery? TCR should be done EVERYDAY Score is based on NUTRITION, REST, RELAXATION, STRETCHING and RECOVERY 20 Points available (Minimum score of 13 Everyday) Less than 13 Points is an INCOMPLETE recovery. Nutrition (10 Points) Breakfast (Poached/Scrambled Eggs on seeded Toast or Porridge or High Fibre Cereal) 1 Point Lunch (Good Quality Lunch Tuna/Chicken/Turkey + Steamed/Boiled Rice or Pasta (Non Cheesy) + Green Salad or Green Vegetables) 2 Points Dinner (Good Quality Lunch Tuna/Chicken/Turkey + Steamed/Boiled Rice or Pasta (Non Cheesy) + Green Salad or Green Vegetables) 2 Points Good Snacks Between Meals (Protein Shakes, Fruit, Yoghurts, low fat Peanut Butter on Toast) 1 Point Recovery Product After Sessions (Yazoo, Protein Shake, Lucozade Shake, For Goodness Shakes) 2 Points

10 Total Complete Recovery (TCR) Adequate Hydration Throughout the Day 1 Point During/Post Workout 1 Point Sleep and Rest (4 Points) Good Night of Quality Sleep (8 Hours Minimum absolutely crucial) 3 Points Daily Nap (30-45 Minutes) 1 Point Relaxation and Emotional Support (3 Points) Full Mental and Muscular Relaxation after Training (Switch off Mentally) 2 Points Maintaining a Relaxed State Throughout the Day 1 Point Stretching and Cool Down (3 Points) Proper Cool Down After Each Training Period 2 Points Stretching all the Exercised Muscle Groups 1 Point If the above becomes a daily part of your routine you will be in OPTIMAL Physical Condition

11 Supplementation and Vitamins Protein Shakes: - Convenient and quick and to make and drink. High BCAA s vital for growth and Recovery. High Protein Value. Great For Post-Exercise within 45 minute post exercise window. Creatine Estel Ethers:- What are the benefits of taking Creatine Ethyl Ester? Supplementing with Creatine Ethyl Ester has all the benefits of creatine monohydrate, plus a few added bonuses like absorption time and no bloating side effects. Benefits of supplementing with creatine may include: Increased lean body mass Muscle hypertrophy (growth) Strength gains Increased power output in short bursts No bloating side effects Fast absorption