You are what you eat!

"Did you know that up to 10% of your performance in sport is affected by what you eat."

That means you could knock 10% of your times, throw 10% further or even be 10% stronger in your matches be eating the correct foods.

In addition eating healthily improves your mood, gives you energy to last the whole day, can reduce fat on your body and can prevent organ damage when you are older.  These are just some examples, the complete list of benefits would fill a whole website!


WHAT SHOULD I EAT?

Before your match / race / training

Ever feel tired before training or a match? This could be due to your diet during the day not giving you enough energy. CARBOHYDRATES are the key fuel to give you energy- if you don’t have enough you are like a car with no petrol!

Carbohydrates come in 2 forms:
complex- these slowly release energy throughout the day and are very good for you
simple- these quickly release energy & are found in sugars; if not taken at the right time are not good.

Start the day with a HIGH carbohydrate (complex) breakfast like porridge, bran flakes, muesli, wheatabix or brown toast.

           

Eat a HIGH carbohydrate (complex) meal which releases energy slowly 2-3 hours before your match (so normally lunch time) see below for examples.

PLEASE TRY NOT TO fill yourself full of chocolate/crisps before a race/match!! (I know it may be tempting); but these contain FAST releasing (simple) carbohydrates and saturated fat which will hurt your performance (see lower down for why!).

Excellent forms of complex carbohydrates are: brown bread, pasta, jacket potatoes, brown rice, cereal, fruit and vegetables.

                        

During your match / race:


Legs feeling tired during a match / race, lack concentration and focus?

Take in a small amount of carbohydrates (simple) in order to keep your body running efficiently with PLENTY of ENERGY!

Ideal forms of energy during a race are a lucozade sports drink (or an energy bar which contains glucose). Boffin scientists recommend 125ml (1/3 bottle) every 20 mins.



 

After your Match / Race

During exercise our muscles use up our energy stores (muscle glycogen) and this energy needs to be replaced.  It is BEST replaced if carbohydrates are eating within 2 hours of exercise- allowing you to recover quicker.

Again boffin scientists recommend you eat 50g of carbohydrates within these 2 hours which is equivalent to 6 jaffa cakes!!  So stock up on the jaffa cakes which are recommended by sports nutritionalists as well as jelly babies, as both of these contain almost 100% glucose- mmm! 
                               

 Protein helps rebuild damaged body cells and muscles.  Therefore it is important to eat some protein with your dinner in order help repair any bruises, cuts and knocks you may have picked up during your match!

Sources of protein include: Fish, chicken, eggs, nuts and cheese.

Water: Depending on how much you sweat during playing drink approx 500ml of water after exercise (1 pint glass full).  Keeping hydrated during exercise is also vital so take a bottle with you.

 

 

The FACTS

Carbohydrates

These are used by the body for energy. There are 2 types:

  1. Slow releasing (complex carbs): These are best eaten throughout the day well before exercise to slowly release energy throughout a session.  For example: brown bread, jacket potatoes, wholewheat pasta, rice, all bran and apples.
  2. Fast releasing (simple carbs): These provide the body with energy quickly and are best eaten immediately after exercise (within 2 hours) to replace energy.  DO NOT eat in large quantities throughout the day before exercise as it can give a short high energy boost followed by a drop in energy leaving your body feeling drained- not good for feeling sharp on the pitch/track/pool!! 
    Examples are: jaffa cakes, energy bars, bananas, raisins and chocolate (but beware this also has SATURATED fats).

 FATS

The main good fats you want to be eating are found in fish, oils, and nuts-  these kept your joints working well and are also used as a form of energy.

Fats you want to try and cut down on are know as SATURATED fats.  These are found in all your typical greasy foods; crisps, chocolate, burgers, chips, hot dogs, cheese etc.  Too many of these can lead to unhealthy hearts & organs when older!

PROTEINS

Proteins helps the body grow and repair itself.  These should be eaten daily making up approx 15% of our diet.  Protein can be found in foods like meat, fish, eggs, milk and beans.

 

Ideas of Meals to Eat:

Breakfast

  • Porridge, raisons and honey.
  • Weetabix
  • Museli
  • Brown toast


Lunch

  • Brown bread
  • Jacket potatoes
  • Chicken, ham, turkey, tuna, salmon, lettuce, tomatoes, cucumber etc.
  • Fresh fruit
  • Energy bars 

Dinner

  • Chicken, turkey, salmon, tuna and other fish
  • Jacket potatoes, new potatoes
  • Brown rice, brown pasta
  • Plenty of vegetables: carrots, greens, peas, broccoli, avocado etc.

Deserts

  • Rice, yogurt, fruit salad, custard.


Snacks in day:  Nuts, fruit, dried fruit, cereal bars, jaffa cakes and jelly babies (after training).
Drinks:  Water, lucozade.


AVOID AS MUCH AS POSSIBLE:  Red bull, burgers, chips, chocolate, mayo, cheese, crisps, cake, fizzy drinks and generally greasy or fried foods.