Nutrition and Hydration

There are a lot of time and energy demands placed upon FDS Academy players.  With training, practice, matches and travel, players are taking a lot of energy out of their bodies, which needs to be replaced in the best way possible.  This is important for a number of reasons;

• playing and training performance
• prevention of illness and injury
• learning and improvement
• growth
• fitness

If players have better energy levels they are able to perform at a higher work rate for longer, which will improve their fitness levels.  The right type of energy also helps players with concentration, which is important for both performance and learning.  By making sure that energy levels are high, players also reduce the risk of being run down, which is when illness, infection and injury are most likely to happen.  The right energy also provides the best fuel to help the body to grow, which is a very important issue in young footballers.  There are many reasons therefore to consume the right fuel.  This also includes drinking the right amount of fluids.  This has the same effects as having  the right energy.

In a footballer’s diet the most important form of energy is CARBOHYDRATE.  This allows players to practice and play at a high tempo.  PROTEIN is important for growth and muscle repair, but is not required in large quantities and FAT helps with energy at low work rates, but with the focus on high intensity, quality practice at FDS, CARBOHYDRATE is the best fuel for this purpose.  This is also beneficial for a healthy balanced diet, as CARBOHYDRATE FOODS contain lots of vitamins and minerals to help with general health as well.

Footballers require approximately two thirds (60 – 70%) of their energy from carbohydrate, a quarter from fat (25%) and a tenth (10%) from protein.  It is important to remember when looking at this that gram for gram fat contains more energy than either carbohydrate or fat, so you need fewer grams of fat to get the same energy.

In addition to fuelling yourself with the correct energy, it is important that players eat a balanced diet.  The 5-a-day message of 5 portions of fresh fruit and vegetables each day is very useful because this helps players to take in vitamins and minerals.  They also help with the intake of fibre which is essential for general health.

CARBOHYDRATE RICH FOODS:  Pasta, Rice, Bread, Fruit, Vegatables, Lentils, Cereal, Fruit Yoghurt

PROTEIN RICH FOODS:  Meat,Eggs, Cheese, Milk, Fish, Beans, Tofu, Nuts, Yoghurt

FAT RICH FOODS:  Butter, Chocolate, Biscuits, Cakes, Nuts, Eggs

Fluids are equally important for players.  Players need to consume approximately 2 litres per day.  The reason for this is that with the demands placed on the players, they will sweat a lot and require a lot of water to produce energy.  In the course of a day they also lose fluid through urination and through water vapour lost when breathing.  It is also interesting to note that the average person loses nearly 0.5 litre of fluid while they are asleep each night, through sweating and breathing.  Players also need to make sure whatever they lose in a session or match that they drink 1.5 times this amount, because they will also lose water through urine loss.