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    Nutrition Presentation 1 Introduction

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    football2000
    The presentation covers guidelines for nutrition and strength & conditioning for U15/U16 players, including recommendations for macronutrient and micronutrient intake, the energy demands of match play, and a seasonal training program. It also discusses common injury issues and how nutrition can help with recovery, as well as expectations for players and what they can expect from the coach.

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    Nutrition Presentation 1 Introduction

    Uploaded by

    football2000
    14 views15 pages
    The presentation covers guidelines for nutrition and strength & conditioning for U15/U16 players, including recommendations for macronutrient and micronutrient intake, the energy demands of match play, and a seasonal training program. It also discusses common injury issues and how nutrition can help with recovery, as well as expectations for players and what they can expect from the coach.

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    Nutrition-Presentation-1-Introduction

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    The presentation covers guidelines for nutrition and strength & conditioning for U15/U16 players, including recommendations for macronutrient and micronutrient intake, the energy demands of match play, and a seasonal training program. It also discusses common injury issues and how nutrition can help with recovery, as well as expectations for players and what they can expect from the coach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    14 views15 pages

    Nutrition Presentation 1 Introduction

    Uploaded by

    football2000
    The presentation covers guidelines for nutrition and strength & conditioning for U15/U16 players, including recommendations for macronutrient and micronutrient intake, the energy demands of match play, and a seasonal training program. It also discusses common injury issues and how nutrition can help with recovery, as well as expectations for players and what they can expect from the coach.

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    U15/U16 Nutrition and

    S&C Introductory
    Presentation
    Jack Green
    THIS PRESENTATION WILL COVER:

     GENERAL GUIDELINES
     HOW THE PROGRAM WILL RUN (IDEALLY)
     WHAT I EXPECT FROM YOU AS PLAYERS
     WHAT YOU CAN EXPECT FROM ME AS A COACH
     CHANCE TO FEEDBACK ON LAST SEASONS GYM PROGRAM AND NUTRITION
    EAT LIKE A PRO – TRAIN & PLAY LIKE A PRO:

    24 HOUR ATHLETE

    MACRONUTRIENTS MICRONUTRIENTS NUTRIENT TIMING

    PRE- POST-
    FAT CARBS PROTEIN VITAMINS MINERALS RECOVERY
    MATCH MATCH
    WHY BOTHER WITH YOUR DIET?
     Optimum gains from the training program.
     Enhanced recovery within and between gym/training/matches.
     Achievement and maintenance of an ideal body weight.
     Reduced risk of injury and illness.
     Confidence in being well-prepared for matches and training.
     Consistency in achieving high level performances in matches.
    COMMON ISSUES AND CHALLENGES.
     Poor knowledge of foods and drinks.
     Poor choices when shopping/dining out.
     Outdated knowledge of sports nutrition.
     Inadequate finances.
     Busy lifestyle – school/training
     Limited availability of quality produce – i.e. post-match away games
     Poor use of supplements and sports foods
    ENERGY DEMANDS OF MATCH PLAY
    • Total distance ran for international players is 10 – 13 km per game
    • Combined with over 600 m at sprinting speed
    • And approximately 2.4 km covered at high intensity (i.e. just a bit slower than
    sprinting)
    • Average heart rate for a match is about 85% MHR whilst the O2 demand is about 70%
    VO2max.
    • This suggests that a player weighing 75 kg would use 1800 kcal
    GENERAL GUIDELINES - CARBOHYDRATES
    • 5 – 7 g/kg/day
    • So for a 75 kg player this would equate to between 375 – 525 g/day
    • Generally you want to be eating whole meal foods i.e. brown pasta/brown rice/brown bread
    • Avoid white, processed foods such as white bread and white rice.
    • High GI vs. Low GI

    Pre-Match Advice
    • In order to maximise glycogen
    stores consume a low GI rich
    carbohydrate meal no less than 3
    hours prior to KO.
    • 2.5 g/kg 4 hours prior to KO is
    ideal i.e. large bowl of porridge,
    milk and a banana.
    GENERAL GUIDELINES - PROTEIN
    • 1.6 – 2.0 g/kg/day
    • So for a 75 kg player this would equate to 120 – 150 g/day
    • Should be consumed in 25 - 30 g portions steadily throughout the day i.e. every two hours or at
    least 20 g with each meal.
    • Protein source should either be from animals or Whey – Ideally not vegetable protein i.e. Soya
    (Not absorbed fully)
    • Ensure to include protein with any recovery meal i.e. post-gym/training/match (Shake is ideal
    here)
    GENERAL GUIDELINES - FAT
    • Fat provides double the amount of energy of
    Carbohydrates and Proteins (9 kcal compared to 4
    kcal/g)
    • So eating more fat will mean you end with A LOT of
    excess energy (which is then stored… as fat)
    • The body produces fatty acids – except two (Omega-3
    and Omega-6)
    • More than likely you are defficiant.. Due to your diet
    • 1 – 3 g/day
    • Can be sourced from tablets
    • These two healthy fats help with
    • Attenuated oxidative stress at high intensities
    • Reduced DOMS
    • Improves recovery rates
    • Improves immune function
    • Increases fat breakdown via glycogen sparing
    S & C SEASON PROGRAM
    • 6 week preparatory phase
    • Focus on muscular hypertrophy and teaching you the techniques
    • Testing week – Bench Press/Max Chin Up/Trap Bar Deadlift
    • 6 week blocks
    • 3 sessions/week where possible
    • Upper body (Monday)
    • Lower body (Tuesday/Day Release)
    • IP/Resisted Sprints/Power (Thursday)
    • Progressive load throughout each block
    • Testing week will follow each block if possible to ensure progress
    • Programs will be individualised
    • Strength
    • Hypertrophy
    • Power
    INJURY RATES AMONG PRO FOOTBALLERS

    Back - 108 (9.4%)

    Quadriceps - 485 (8%) a


    Hamstring - 1084 (17%)
    a

    Knee - 176 (15.3%)

    Foot - 95 (8.2%)

    Ankle - 205 (17.8%)


    HAMSTRING INJURIES
     A common cause of hamstring injury is anterior pelvic tilt
     Weak abs
     Tight hip flexors
     Weak Hamstrings/Excessively Long Hamstrings
     Weak Glutes

     SO WHAT?
     Strengthen Abs, Glutes and Hamstrings
     Stretch and lengthen psoas, iliacus, hamstrings and erector spinae
     Reduce hamstring/quadriceps imbalance
    WEEKLY SCHEDULE
    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    5:00 – 5:45 5:15 – 6:00


    FITNESS TRAINING @ FITNESS
    DAY RELEASE H’BOROUGH REST MATCH DAY REST
    5:45 – 7:00 COLLEGE 6:00 – 7:00
    GYM IP/SAQ

    • Not everyone will be do fitness.


    • Everyone is expected to attend EVERY gym session.
    • IP will be different to last year – more weights based in the gym.
    • SAQ will include sledge sprints/vest sprints and plyometric exercises.
    WHAT I EXPECT FROM YOU
    • Arrive on time and ready to train
    • Tell me if your injured
    • Ask questions
    • Work hard – every session
    • Encourage each other

    WHAT YOU CAN EXPECT FROM ME


    • Arrive on time
    • Answer your questions
    • Provide beneficial and varied training programs
    • Guide you on exercises, training programs and supplements should you require it
    • To push you hard
    WHAT WE WILL COVER OVER THE COMING MONTHS
    • Specific match day and match recovery nutrition
    • How nutrition can help to reduce injury and speed up the rehab process
    • Meal and diet planning
    • Vitamins and Minerals
    • Ergogenic aids (Supplements)
    • Protein
    • Carbohydrate supplements
    • Creatine
    • Sports drinks

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