Nutrition guide by Kevin Milne

NUTRITION GUIDE FOR FOOTBALL Short sports nutrition guide

CONTENTS 1. How to use this guide 2. Carbohydrate strategies 3. Sugar per 100g 4. Sugar per 100ml 5. Fat 6. Protein 7. Periodised nutrition 8. Evening the night before a game food options 9. Breakfast choices 10. Pre-game meal choices 11. Early kick off choices 12. Game day strategies 13. Intense training session 14. Supplements that may enhance performance 15. Immunity and illness

16. Maximising immunity during winter 17. Hydration importance 18. Hydration strategies 19. Weight management 20. Weight gain 21. Hypertrophy menu plan 22. Weight loss 23. Weight loss menu plan 24. Nutritional support for the injured athlete 25. Alcohol consumption

HOW TO USE THIS GUIDE

• You will be sent a calories calculator- insert body weight (kg) and use your individual

• Download my fitness pal. My fitness pal will help you keep on track of your daily nutrition stats (macronutrients, micronutrients and Calories).

• To reduce the risk of positive doping violations, use third part testing programmes E.G (informed: we test- you trust)

• Adopt a food first approach with supplements used to meet specific health or performance objectives

Carbohydrate strategies

• Before a training session or match, players should consume a high-carbohydrate meal (two to four hours beforehand) or a carbohydrate snack if this is not possible (30 to 60 minutes beforehand).

• During exercise lasting longer than one hour, players should consume 30 to 60 grams of carbohydrate per hour, which can be met by consuming a commercially available sports drink.

• The highest rates of muscle glycogen storage occur in the first few hours (zero to four hours) following exercise. Therefore, 1 to 1.2 grams of carbohydrate per kilogram of body mass should be consumed each hour immediately after exercise.

• Foods with a high glycaemic index (GI) replenish glycogen stores more rapidly than low GI foods do, but the form of carbohydrate (solids or liquids) does not affect glycogen resynthesis.

• Under these recommendations, a 60-kilogram player would require 60 to 72 grams of carbohydrate per hour, which could be met by consuming one litre of sports drink, four slices of white bread with jam, a bagel and a banana or two large bowls of cereal.

• If recovery time between sessions is limited, the congestion of carbohydrate and protein (e.g. flavoured milk, beans on toast or tuna sandwich) may enhance glycogen storage, particularly during the first hour of recovery.

• Glycogen in fast-twitch Type IIa and Type muscle fibres takes longer to replenish in comparison with glycogen in slow-twitch muscle fibres. Therefore, players should increase carbohydrate intake to 8 to 10 grams per kilogram of body mass per day on days when heavy training sessions are undertaken and after matches.

Sugar per 100g

22.5g

5g-22.5g

5g COMPARING SUGAR PER 100G AS OPOSE TO PORTION LABEL OFTEN EXPOSES SUGAR CONTENT

Sugar per 100ml

11.25g

2.5g-11.5

2.5g COMPARING SUGAR PER 100ML AS OPOSE TO PORTION LABEL OFTEN EXPOSES SUGAR CONTENT

FAT

SATURATED FAT

• High in sat fat – more than 5g of • •

saturates per 100g

Low in sat fat – 1.5g of saturates or less per 100g or 0.75g per 100ml for liquids

Sat fat-free – 0.1g of saturates per 100g or 100ml

TOTAL FAT

• High fat – more than 17.5g of fat •

•

per 100g

low fat – 3g of fat or less per 100g, or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semiskimmed milk)

Fat-free – 0.5g of fat or less per 100g or 100ml

Players should aim for a diet that provides a ratio of omega-6 to omega-3 fatty acids of 1:1 to 2:1.

PROTEIN

BENEFITS

(Grams per KG of BW per day).

1.2-2

Example- ATHLETE 1 WEIGHS 79KG. THE ATHLETE AIMS FOR 1.8

MUSCLE GROWTH

GRAMS OF PROTEIN THE DAY

MUSCLE REPAIR

THAT DAY

BODY COMPOSITION

AFTER A GAME= 142.2 GRAMS

0.3-0.4

(Grams per KG per meal). ExampleATHLETE 1 WEIGHS 79KG. THE ATHLETE AIMS FOR 0.3 GRAMS OF PROTEIN EACH MEAL THE DAY POST GAME= 23.7 GRAMS

PERIODISED NUTRITION

Period

Rest day and oﬀ season

Day before and match day

Day aIer match

Pre-Season or heavy training

Dietary goals Reduce energy and carbohydrate intake to its lowest level, approaching that of sedentary people. Protein consump=on should be reduced unless the rest day follows a match. Dietary fat consump=on should be at the lower end during periods of inac=vity to reduce total energy consump=on. Provide sufficient carbohydrate to increase muscle glycogen prematch. Protein intake should be moderate with a high protein feeding (e.g 30g) aIer the match. Dietary fat should be at the lower end of the guidelines because carbohydrate is the main goal before a match. Provide sufficient carbohydrate to replenish muscle glycogen and increase protein to enhance recovery. Increase protein intake by 25% to promote recovery. Increase fat to the upper end of the guidelines to ensure adequate consump=on of energy. Provide sufficient energy and macronutrients to support highvolume training and adapta=on. Increase protein up to 2g per kilogram to endure adequate recovery during intensive training periods. Increase fat to the upper end of the guidelines to ensure adequate consump=on of energy.

Carbohydrate G/KG

Protein G/KG

Fat G/KG

3 or 4

1.2

1 to 1.5

7 or 8

1.4 to 1.6

1 to 1.5

6 or 7

1.7 to 2

1 to 1.5

8 to 10

1.8 to 2

1 to 1.5

EVENING THE NIGHT BEFORE A GAME food CHOICES

• Minestrone soup with smoked bacon Salmon and cauliflower bake

• Thai green chicken curry

• Honey roasted vegetables with pesto and pine nuts Sweet potato mash

• Asparagus, green peas and carrots

• Mixed leaf salad with chopped salad items

• Thai prawn salad with Asian vegetable and sweet chili sauce

• Cold meat platter to include ham, turkey, pastrami and pickles

• Fresh fruit salad

• Baked bananas with pistachios, sultanas, and low-calorie custard

• Basket of wholemeal and granary bread

• Extras: olive oil, parmesan cheese, light salad dressings, classic vinaigrette, tabasco sauce, tomato ketchup

Breakfast CHOICES

• Selection of fresh juices

• Selection of bran-based, no-sugar cereals (Special K, Weetabix, Bran Flakes or Oaty Bix; no chocolate coated or puffed cereals)

• Wholemeal bread, toast, grilled mushrooms, low-sugar baked beans, Bircher-style ready-mixed muesli (with milk already added)

• Hot porridge

• Cooked smoked ham or parma ham, marinated chicken pieces, smoked salmon slicesFresh green saladFresh sliced or whole fruit or fruit salad in natural juice, natural yogurt, honey, low-fat yogurts (0 per cent fat Greek style)

• Low-sugar jams, marmalade, selection of nut butters, organic butter

• Drinks: green tea, peppermint tea, coffee, tea (breakfast), jugs of cold low-fat milk To be alternated daily: omelettes, scrambled eggs with spring onions and spinach, poached eggs

Pre-game meal choices

• Roasted carrot soup

• Mixed pre filled (choice of two wet fillings) wholemeal tortilla wraps Fresh ham and sliced light cheese (edam, gorgonzola) platter with green salad and salad items with homemade light dressings and vinaigrettes

• Foil-cooked parcels of chicken breasts with bok choy or other Asian vegetables

• Wholemeal pasta and two sauce choices (one tomato and one meat, such as chunks of chicken as a meat base); sauces served in separate dishes to the pasta

• Wholemeal pancakes with syrup, natural yogurt and dried fruits

• Whole fruit (apples, bananas)

• Wholemeal toast and butter, mixed spreads including peanut butter

• Drinks: herbal tea, coffee, breakfast tea, jugs of cold water with slices of lime on tables

Early kick off choices

• Cereal: selection of bran-based, no-sugar cereals (Special K, Weetabix, Bran flakes or Oaty Bix; no chocolate coated or puffed cereals)

• Wholemeal bread, toast, wholemeal pita breads or seeded bagels

• Bircher-style ready-mixed muesli (with milk already added)

• Hot porridge with honey and dried fruits

• Accompaniments: high-quality jams, Manuka or organic honey, marmalade, cottage cheese with walnut halves added and organic butter

• Omelettes or scrambled eggs with light crème fraiche and chives, grilled mushrooms and grilled tomatoes

• Drinks: organic flavoured milkshakes or For Goodness Shakes, green tea, peppermint tea, coffee, tea (breakfast), jugs of cold low-fat milk, pots of espresso; no fruit juices

GAME DAY STRATEGIES

Breakfast menu

• Breakfast cereal and milk, fresh or canned • • • • • •

fruit

Toast and jam/honey

Pancakes and syrup

Fruit-flavoured yoghurt

Baked beans or tinned spaghetti on toast

Liquid meal supplement or fruit smoothie

Fruit juice or sports drink

Lunch and dinner menus

• Rice dishes – risotto, fried rice,

paella

• Pasta and light sauce

• Bread, including rolls and sandwiches

• Fruit and fruit based desserts

• Rice pudding

Snacks for recovery after training or matches

• 250-350 ml fruit smoothie or liquid meal

• 60 g (1-2 cups) breakfast cereal + milk + 1 fruit

• 200 g carton of yoghurt + cereal/breakfast bar

• 1 round of meat/cheese and salad sandwiches or roll +

250 ml fruit juice

• 150 g thick crust pizza – lean meat and vegetable toppings and easy on the cheese

• 60 g sports bar + 250 ml sports drink Each choice provides ~ 50 g carbohydrate and a valuable source of protein and other nutrients

INTENSE TRAINING SESSION CHOICES

• Breakfast Day 1: Super berry porridge and protein shake

• Day 2: scrambled egg on toast

• Morning Snack Day 1: smoked salmon and cream cheese bagel

• Day 2: Recovery shakeLunchNormal balanced meal, such as chicken breast with new potatoes and steamed vegetables

• Afternoon Snack Day 1: Recovery shake

• Day 2: Fruit smoothie with 20 grams of whey protein

• Dinner Day 1: Beef and super vegetable stir-fry

• Day 2: Mediterranean fish stew

• SupperDay 1: casein shake

• Day 2: low-fat yogurt

Supplements that may enhance performance CREATINE

What? Increases intramuscular storesenhances performance in high intensity activities that require ATP-PC

BETA-ALANINE

What? Acts as intracellular acidosis buﬀer & enhance high intensity exercise

Implications: loading phase not required. 5g daily with recovery drinks or carbohydrate meals is a good strategy

Implications: 6 g/per day in 3-2g doses NITRATES

What? Can reduce the oxygen cost of sub maximal exercise and can improve exercise tolerance and performance

CARBOHYDRATE

Implications: 8ml per day for 2-3 days before kick oﬀ and 90 mins before kick oﬀ

Implications: 30-40g after the warm-up & Half time

CAFFEINE

What? Can reduce perception of fatigue, improve reaction time and enhance exercise capacity

Implications: 3 milligrams per kg of body weight taken 45 minutes before kick oﬀ. Lower doses of 1 or 2 milligrams may be taken at half time

What? Provide fuel to the working muscles and central nervous system

VITAMIN D

What? Crucial function in bone growth, density and remodelling

Implications: Taken daily or weekly depending on vitamin D status

IMMUNITY AND ILLNESS

Some foods and other factors may compromise immune function: • Constant temperature changes

• Poor basic hygiene

• Poor sleep

• Being around ill people

• Dehydration

• Sharing drinking glasses or bottles

• Cakes, biscuits, pastries, fast food (especially during recovery periods

MAXIMISING IMMUNITY DURING WINTER

•

EAT THE RAINBOW

•

SLEEP WELL- (ATHLETES WHO SLEEP <7 HOURS ARE 3X AT GREATER RISK OF CATCHING THE COLD AND 1.7X GREATER RISK OF BECOMING INJURED VERSUS ATHLETES WHO SLEEP >8 HOURS

•

WASH YOUR HANDS WITH SOAP & UTILISE AN ALCOHOLIC HAND GEL THROUGHOUT THE DAY

•

CONSUME A DAILY PROBIOTIC LIKE YAKULT TO BOOST GOOD GUT BACTERIA- ENHANCE THE GUTS NATURAL DEFENCE SYSTEM AND TAKING ZINK LOZENGES WHEN COLD SYMPTOMS BEGIN IS AN EFFECTIVE STRATEGY TO REDUCE THE DURATION OF SYMPTOMS

•

ENSURE YOU ACHIEVE THE DAILY RECOMMENDED AMOUNT OF VITAMIN D (400 IU)

HYDRATION IMPORTANCE • Dehydration occurs when more fluids are lost than are consumed, thus dehydration ultimately means the amount of body water is below optimal.

• As little as 2% drop in body water results in a measurable reduction in athletic performance.

• Common risks for dehydration include: vomiting, laxatives, dieting, febrile illness, induced high sweat rates (sauna) and of course inadequate fluid replacement.

• Factors influencing hydration balance: temperature, humidity, sun exposure, clothing, wind.

• Athletes working intensely in the heat can lose 2.5 litres of sweat per hour. Thus, athletes losing 2.5 litres of sweat per hour will lose 15 grams of sodium in 2 hours, a level that exceeds normal daily amounts.

• Heavy exercise can produce 20 times the amount of heat produced at rest... Without an efficient mean of heat removal, body temperature will rise quickly (the upper limit for human survival is about 43.3 degrees Celsius, or in other terms, 6.3 degrees Celsius higher than normal body temperature... Body temperature has the potential to rise approximately 1 degree Fahrenheit every 5 minutes, thus putting an athlete at risk for heatstroke and death less than 1 hour after initiation of exercise).

• Thirst is an emergency sensation and a sign an athlete has lost 1.5- 2 litres of fluids.

HYDRATION STRATEGIES

•Athletes should be well hydrated prior to the beginning of competition. This can be achieved by drinking 400 to 800ml of fluid within three hours of exercise.

•Athletes should consume 150 to 300ml of fluid every 15 to 20 minutes during exercise. The actual volume of fluid ingested during each drinking period should be adjusted to environmental conditions (i.e rate of sweat loss) and individual tolerances for drinking during exercise.

•Monitoring the colour of urine between training and games is a good indication of hydration levels. Lemonade colour- good hydration. Yellow colourdehydration.

•Ensure you are well hydrated before the game and half time.

•Ensure fluid is easily available from the touch line throughout the game.

•Environmental factors play a pivotal role in hydration levels. Anything from climate to astroturf playing fields which increase pitch temperature.

•Consume 500ml of SIS hydro tablet 3-4 hours prior to your event with a further 250-500ml in the hours before starting. Hydro tablets are designed to replace key electrolytes lost through sweat.

WEIGHT MANAGEMENT

WEIGHT LOSS • Restricting energy intake and increasing the volume and intensity of training

• Protein intake >1.7g/kg recommended by ACSM can enhance the retention of fat free mass

• Reduction in daily calorie intake <500 kcal with consumption of 1.8-2.0 grams of protein per kilogram of body weight in along with resistance exercise

WEIGHT GAIN • Weight gain through increasing skeletal muscle mass

• Achieve positive energy balance

• Muscle hypertrophy occurs only when muscle protein synthesis exceeds the rate of protein breakdown for prolonged periods

• 20 to 25 grams of high quality protein with at least 8 to 10 grams of essential amino acids has been shown to maximise exercise induced rates of muscle protein synthesis

WEIGHT gain

To increase weight an athlete must achieve a positive energy balance; muscle hypertrophy occurs only when muscle protein synthesis exceeds the rate of protein breakdown for a prolonged period

Increasing protein ingestion to approximately 2 grams per kilogram per day and performing the appropriate training, particularly resistance exercise, promotes an optimal anabolic environment in skeletal muscle compared with either stimulus alone.

The addition of protein ingestion following a bout of resistance exercise has repeatedly been shown to augment the stimulation of muscle protein synthesis, which, over a period of resistance training with increased protein consumption, can lead to muscular hypertrophy.

leucine-rich proteins such as whey, in conjunction with resistance exercise, is advised for those wishing to increase muscle mass.

20 to 25 grams of high-quality protein with at least 8 to 10 grams of essential amino acids has been shown to maximise exercise-induced rates of muscle protein synthesis

Athletes are advised to consume about 1.6 to 2 grams per kilogram per day consumed as four meals while attempting to gain weight by increasing muscle mass

to increase muscle mass, athletes should perform two or three resistance sessions in the afternoon to stimulate protein synthesis. Immediately after resistance training, 25 grams of whey protein with 3 to 4 grams of leucine should be consumed. Athletes should take 25 grams of casein protein before bedtime to stimulate protein synthesis. Each main meal (i.e., breakfast, lunch, dinner) should contain 25 grams of protein.

Hypertrophy menu plan

Supplementation can enhance muscle hypertrophy. A positive energy balance of 500 kilocalories per day is required, and protein intake should be about 2 grams per kilogram per day. Menu for Hypertrophy

Breakfast

• Day 1: Super berry porridge, two pieces of toast with honey, protein shake

• Day 2: scrambled eggs on toast, glass of milk, two pieces of fruitTraining Morning and AfternoonGatorade during sessionsMorning

• Snack Day 1: salmon and cream cheese bagels

• Day 2: recovery shakeLunchNormal meal such as chicken breast with new normal meal such as chicken breast with new potatoes and steamed vegetables, fruit juice or milk to drink, fresh fruit and yogurt for dessert

• Afternoon Snack Day 1: recovery shake

• Day 2: fruit smoothie with 20 grams of whey protein

• Dinner Day 1: lentil soup, beef and super vegetable stir-fry, brown rice protein pancakes

• Day 2: chicken salad, Mediterranean fish stew, potatoes, fruit and low-fat custard

• SupperDay 1: casein shake

• Day 2: low-fat yogurt

Weight loss

• Excess fat adds mass to the body without providing any additional capacity to produce force. Excess fat can also be detrimental to performance through increasing the metabolic cost of running, which requires movement of the total body mass.

• Weight loss occurs when a negative energy balance is created.

• Weight loss can be achieved by restricting energy intake, increasing the volume and intensity of training or, most often, a combination of these strategies.

• Extreme energy restrictions (i.e., less than 1,500 kilocalories per day), losses of both muscle and fat mass may adversely influence an athlete’s performance .Therefore, in most cases, the player wants to preserve fat-free mass during periods of weight loss.

• A growing body of evidence suggests that a protein intake greater than the 1.7 grams per kilogram of body weight recommended by the ACSM during energy restriction can enhance the retention of fat-free mass

• A reduction in dietary fat and carbohydrate may allow athletes to achieve higher protein intake without excessive restriction of a particular macronutrient. Current recommendations advise athletes who are aiming to achieve weight loss without losing fat-free mass to combine a moderate energy deficit (about 500 kilocalories per day) with the consumption of 1.8 to 2.0 grams of protein per kilogram of body weight per day in conjunction with performing resistance exercise

• To lose body fat, a negative energy balance of 500 to 700 kilocalories per day is required. Additional high-intensity workouts may be required to increase energy expenditure. Increasing protein intake to 2 grams per kilogram per day will preserve muscle mass. Periodizing carbohydrate intake throughout the day so that carbohydrate is consumed after training will promote glycogen resynthesis

Weight loss menu plan

Menu for weight loss

• Breakfast Day 1: Smoked salmon and omelette

• Day 2: Ham and cheese frittata

• Morning Snack Day 1: protein shake

• Day 2: Grilled chicken salad Lunch Normal balanced meal such as chicken breast with new potatoes and steamed vegetables

• Afternoon Snack Day 1: Grilled prawns and yogurt dip

• Day 2: Protein shake

• Dinner Day 1: Beef and super vegetable stir-fry

• Day 2: Mediterranean meaty fish stew

• Supper Day 1: Casein shake

• Day 2: Low-fat yogurt

NUTRITIONAL SUPPORT FOR THE INJURED ATHLETE POSITIVE ENERGY BALANCE

Healing process= higher expenditure

HIGH PROTEIN INTAKE

• 2-2.5G/KG per day

• Multiple doses

• High leucine content

MICRONUTRIENTS

• Vitamin D

• Vitamin C

AVOID

• Calcium

• Excess Omega-3 consumption

• Zinc

• Negative energy balance

SUPPLEMENTS

• Alcohol

• Creatine

• Omega-3 fatty acid

Alcohol CONSUMPTION Some players may drink alcohol in social settings with teammates, friends and family, or as a means to relieve stress, anxiety or depression; this is particularly likely to occur after a match. Occasional intake of small amounts (no more than 2 units/day) of alcohol is not harmful, but alcohol use can interfere with recovery by impairing liver and glycogen resynthesis, muscle myofibrillar protein synthesis and rehydration. Drinking large doses of alcohol can also impair next-day countermovement jump performance and also directly suppress a wide range of immune responses and players should therefore minimise or avoid intake during key periods of training and match play when recovery is a priority.