Diet

FOOD FOR THOUGHT

Here’s a fact: young footballers can have all the skills in the world but without the proper nutritional support, they won’t be as fit as they could be and their performances will suffer.

They won’t be able to train as hard or as long, so won’t improve their play, and during games run the risk of getting tired.

How they perform during games and training depends on what they eat and drink before, during and after each match or session. If they eat and drink the right stuff, they will improve. Follow our advice and they’ll be a bundle of energy out on the pitch!

First off, let’s look at the essential nutrients young footballers need to be eating, and the foods they’re found in.

Nutrient found in

Simple carbohydrates: Sweets, cakes, soft drinks, jam
Complex carbohydrates: Rice, bread, pasta, potatoes, cereals, fruit
Saturated fats: Butter, margarine, cheese, pasties
Unsaturated fats: Sunflower oil, salmon, nuts
Protein: Milk, chicken, eggs, fish, yoghurt
Vitamins and minerals: Fruit, vegetables, dairy products
Fibre: Seeds, peas, beans

Water: Foods, drinks, formulated sports drinks

Footballers need increased energy to gain that extra edge, and that’s most commonly found in carbohydrate. Now, in a healthy diet, 55-60% of it should come from carbohydrate, but for footballers, it’s even higher - as much as 70%!

Of course, players need other nutrients too and it’s not easy to get the perfect intake of carbohydrate from eating a regular three meals a day. The way to do it is by snacking - snacks play a crucial role in a player’s diet, especially if eaten immediately after training or a match. That’s when the energy stores in the muscles which have just been working are best refuelled.

Snack Attack! These snacks are high in carbohydrate but low in fat

Banana, jam or honey sandwiches
Muesli bars or sweetened popcorn
Fruit cake, currant buns, scones, American muffins
Crumpets, bagels, English muffins, scotch pancakes
Pop Tarts, rusks and cereal
Jelly cubes
Jaffa cakes, wine gums, jelly babies
Low fat rice pudding, bread pudding
Yoghurts and milkshakes
Fruit and dried fruit

The water lost from the body during sweating needs to be replaced to stop you getting tired quickly, and also speed up the recovery process – that means feeling fitter and sharper afterwards a lot sooner.

These checks will help players:

· Weight – 1kg of weight lost during a training session is equal to 1 litre of fluid lost.

· The ‘pee test’ – If your urine is dark coloured, it means you need to have a drink. Lots of trips to the toilet, producing lots of clear coloured urine, shows you’ve taken on enough fluid.

· Thirst – Being thirsty is an unreliable indicator of when you need to have a drink. If you’re thirsty, you’re actually already partly dehydrated so if you finish a training session and you’re gasping it’s a giveaway you haven’t taken enough fluid on board.

What's best to drink?

For footballers, the best fluid to drink is a diluted carbohydrate/electrolyte solution. In plain English, that’s the kind of stuff you’ll find in stuff in energy drinks like Gatorade.

When should I drink?

Ideally, it’s best to drink before, during and after a training session, as well as drinking frequently during a match.

How much should I drink?

Only a little – but often. If you drink too much too quickly, you run the risk of getting a stomach upset.