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NEATH A.F.C.
‘THE MAN IN THE ARENA’
‘It is not the critic who counts, not the man who points out how the strong
man stumbles, or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena, whose face is
marred by dust and sweat and blood. He who strives valiantly; who errs
and comes short again and again; because there is not effort without
error and short comings, but does actually strive to do the deed; who
knows the great enthusiasm, the great devotion, who spends in a worthy
cause, who at the best knows in the end the triumph of high achievement
and who at worst, if he fails, at least he fails while daring greatly. So that
his place shall never be with those cold and timid souls, who know
neither victory nor defeat.’
PLAYER NUTRITION AND
INJURY PACK
Tommy Cosh – Sports Physiotherapist
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‘Food for Football
Importance of a good Diet
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How you perform during training and a match will depend on what you
eat / drink before, during and after each game / session. By eating and
drinking the right fluids your performance and collectively, the teams
performance will improve’
Nutrient
Carbohydrates
Foods high in carbohydrate are
commonly divided into two types:
1. Simple carbohydrates, which tend to
be found in refined foods.
2. Complex carbohydrates, which tend
to exist in their natural unrefined state
No one food contains all the nutrients that we need, therefore it is
important that a wide variety of foods are consumed.
Simple (Sugars):
Confectionary, cakes, preserves & soft
drinks
Never miss breakfast, if you do, you will put yourself at a disadvantage
for training & playing
Complex (Starches):
Rice, bread, pasta, potatoes, cereal and
fruit
Example of a Daily Diet for an Elite Footballer
Fats
Fats can be split into two types:
1. Saturated fatty acids, which are
mainly found in animal fats and are
usually solid at room temperature
Butter, margarine, lard, pasties, cheese,
whole milk
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Breakfast:
Cereal with milk and sugar, toast with jam, apple juice & piece of
fruit. (66% Carbs, 24% Fat, 10% Protein)
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Lunch:
Ham (Wholemeal) sandwich with side salad, two pieces of fruit, and
some jaffa cakes. Water / squash with meal
(65% carbs, 21% fat, 14% protein)
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2. Unsaturated fatty acids, which mainly
come from vegetable or fish sources and
are liquid or soft at room temperature
Sunflower oil, oily fish (mackerel, salmon
etc) nuts.
Protein
Milk, Cheese, meat, yoghurt, poultry,
fish, eggs, nuts
Vitamins and Minerals
Seeds, peas, bean, vegetables, fruits
wholegrain cereals.
Impacts on your growth
Good food equals a healthier lifestyle
Help’s reduce body fat and weight
Improves your immune system
Meets energy demands for a game
Helps you to recover quicker after training and games
Improves concentration and decision making within games
Makes you more athletic and mobile
Helps to repair muscles and prevent injuries.
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Dinner:
Bowl of spaghetti with minced beef, onion and tomatoes, bowl of
salad, with two glasses of squash / water
(61% carbs, 20% fats and 19% protein)
Snacks:
Piece of Fruit, Bag of sweets (jelly babies), juice / water (90%, 4%,
6%)
Kit Bag Ideas for Snacks
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‘Eighty percent give up after the first try. Be a twenty percenter’
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‘I am a big believer in the mirror test. All that matters is if you can look in
the mirror and honestly tell the person you see there, that you have done your
best’.
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(Howard Coswell)
Crackers, oatcakes, rice cakes with fruit spread or jam
Dried fruit e.g. raisins, currants, figs or apricots
Fruitcake, scones, muffins, currant buns, teacakes, Jaffa Cakes,
Welsh Cakes or jam tarts
Sandwiches, Rolls, i.e. chicken, tuna, ham, salad, pitta bread (with
low fat fillings)
Pasta, Spaghetti, Ravioli, Tagliatelli, Lasagne
Fruit
Biscuits e.g. plain, digestive, fig rolls
Cereal bars
Sweets e.g. Jelly Babies, Fruit Gums, Wine Gums, Haribo’s
Low fat yoghurts, fromage frais
Fruit juices
Sports drinks – isotonic (5-6 % Carbohydrate)
Low fat milk shakes
You’re Training Diet
•Start the day with a high carbohydrate, low fat breakfast e.g.
shredded wheat, topped with banana.
•When training in the evening, try to eat something around 3-4pm
(e.g. wholemeal bread sandwich, piece of fruit & bottle of water) and
have your main meal after training
•After training (perhaps in the car on the way home), try to eat and/or drink
some carbohydrates as soon as possible. E.g. Pasta, salad, Fruit, energy
bar, isotonic energy drinks.
•This will ensure that you begin to refuel your energy stores in preparation
for the next training session or match
Good Diet + Good Sleep = Energy
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SPORTS DRINKS
EATING FOR PEAK PERFORMANCE
ISOTONIC fluids are those, which have the same concentration of dissolved
particles in them as body fluids. They are absorbed by the body at the same speed as
water or slightly faster, depending on exercise condition.
How to get your fuel mix right Make starchy carbohydrate foods like bread,
potatoes, rice, pasta, noodles, cereals, the main part of meals. Over half your
choices should be carbohydrate foods, and then work out what other foods to have
with it.
HYPOTONIC fluids are less concentrated than body fluids. They are absorbed into
the body more rapidly than water.
IDEAS FOR BREAKFAST
Cereals e.g. flake type or weetabix, shredded wheat, cornflakes with low fat milk.
Bread, toast, rolls with low fat spread and jam/honey/marmalade
Bread, rolls, toast with low fat spread and peanut butter/marmite
Baked beans / scrambled egg on toast
Fruit juice, yoghurts and bananas
HYPERTONIC fluids are more concentrated than body fluids. In this instance
water will move from the body's fluid into the gut to dilate the ingested solution.
This water is secreted rather than absorbed.
Water is the most important ingredient in a sports drink because it is water which
helps to build up body fluid before an event and replace it afterwards. Sodium is
added to aid absorption of the water and to replace the minerals, which are lost
during exercise, and the carbohydrate is added for energy.
IDEAS FOR LIGHT MEALS
Base your meal around the following foods and choose a helping, of a low fat
protein food, vegetables or salad to go with it
SPORTS DRINKS LABELS: always check the following:
DURING EXERCISE: All the evidence clearly shows that isotonic drinks contain
an energy source in the form of carbohydrate together with sodium are the most
effective choice to take during exercise. They can and do improve performance.
Large baked potato filled with tuna & sweetcorn, baked beans, cheese
Sandwich/toasted sandwich e.g. ham, low fat cheese, tuna, chicken – have plenty
of salad
Roll with grilled veg, chicken or fish burger
Pizza with baked potato
Chips (oven variety) with grilled fish/fish fingers/fish cakes, or lean meat
Have fruit, cereal bars, yoghurts, fromage frais as a pudding
Always have a drink
IDEAS FOR MAIN MEALS
Base your meals around the following foods and choose a helping, of a low protein
food with vegetables or salad to go with it
AFTER EXERCISE: Liquid is probably the primary essential here bur
carbohydrate is also required. The answer could be an isotonic drink followed by a
carbohydrate snack. This is also the best choice if you are taking part in a
tournament and the exercise has to be repeated in a short time.
Large portion of potato – mashed, boiled, baked.
Large portion of pasta, rice, noodles e.g. curry, risotto, chilli, stir-fry, spaghetti
Bolognese, tuna and pasta bake
Eat bread with meals to provide extra carbohydrate
* Isotonic, Hypotonic or Hypertonic?
* Carbohydrate levels and type?
* Presence or absence of sodium?
BEFORE EXERCISE: The primary concern here is to build up fluid.
Carbohydrate stocks should be as high as they can be from the last meal. Chose
isotonic or hypotonic drinks or water at this time.
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Pre Match Meals
The Bus or Car Packed Lunch
•Light high carb meals, low in fat are essential.
Good
•Breakfast cereal or porridge with semi skimmed milk topped with pieces of
fruit is ideal.
•Pasta Salads
Tuna, Chicken
•Toast, crumpets, muffins & bagels are all good substitutes for cereal.
•Sandwiches
Peanut Butter, Banana
•If you prefer a savoury breakfast, baked beans on toast with grilled
tomatoes will provide plenty of carbs & protein.
•Fruit
Fresh or Dried -High in Carbs & Potassium
•Snacks
Vegetables
During The Match
•Ideally some carbohydrate should be consumed throughout the match.
•Carbohydrate drinks such as Lucozade Sport are effective at replacing lost
fluid & carbohydrates.
•It is best to see what works for you by taking new drinks to training and
trying them out first, never on the day of a match.
Baked snacks ( Not fried!)
Jaffa Cakes (small pack)
•Water
Bad
•Sweets
High in sugar –These cause sugar HIGHS and LOWS
•Crisps–High in SATURATED FAT–Poor G.I rating–Slows metabolism
Leaves Players Sluggish–Empty Calories
After the Match
•Fizzy Drinks
Coke/ Tango–High in sugar
•After the match try to eat or drink some carbohydrate as soon as possible,
this will start building up your carb stores again.
•If you find eating immediately after the match difficult, try a carb drink
instead.
•Wholemeal sandwiches, energy bars, fruit and isotonic sports drinks are the
best way to do this, and not a trip to McDonalds or the dirty burger van
at the training ground!!
•Rest days are important, use the extra time to eat & drink sensibly.
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FLUID REPLACEMENT STRATEGIES
FLUID REPLACEMENT IN RECOVERY FROM
PRACTICE AND MATCHES
Dehydration from sweat loss is inevitable during strenuous exercise, whether
in the heat or not. The loss of body fluids from sweating causes fatigue, and
so you must take on board enough fluids during games and training. This is
because more fluids is lost through sweating than can be taken by drinking
i.e. sweat rates of 1.5-2 litres an hour are not uncommon, whereas drinking
more than 1 litre an hour is difficult to achieve.
Replacement of water at the post-exercise period is fundamental for the
recovery process.
The success of a proper hydration after practice and matches depends on
the balance between fluid intake and urinary losses.
Immediately after the exercise, athletes should intake enough fluid with
carbohydrate to replace fluid loss during the exercise.
FLUID REPLACEMENT STRATEGIES BEFORE A SOCCER
MATCH
To ensure full hydration, beverages should contain sodium, and the ingested
amount should be 150% of loss through sweat.
Ideally you should drink 2 litres of water the day before a game.
The need for fluid replacement depends not only on the extent of the loss
through the sweat, but it is also influenced by the period of time before the
next match or training session.
Hydration should be done through the intake of 300-600 ml of fluids at precompetition meals, then:
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An extra 150 to 300 ml of fluids at every 15-20 minutes
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Until 45 minutes prior to the beginning of the competition event.
Weigh yourself before and after training/games
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Players should be aware of their fluid loss at training and/or matches.
You should have your water bottle with you at all times on match days
Every kg lost replace with 1-1.5 litres of fluid
•Drink even when you are not thirsty, thirst is a poor indicator for the need to
start taking fluids.
FLUID REPLACEMENT DURING A SOCCER MATCH
During the match, it is difficult to intake fluids; therefore, If possible, fluid
intake during a soccer match should be taken during the "informal"
interruptions during the match, i.e. stoppage for injury etc.
•If you are thirsty it is TOO LATE you are already DEHYDRATED.
•A 3% loss of fluids can reduce your performance by as much as 20%.
Additional beverages should be offered at the end of the first half, with
volume and contents known by players and based in individual requirements
and preferences.
•The colour of your urine is a good indicator of how well hydrated you are,
the clearer the better!
Take on small but frequent amounts of fluid throughout the day -before,
during & after training/matches.
These beverages should have a carbohydrate concentration of 6 to 8%, and
should be provided at a temperature of 15 to 20o C at every 15-20 minutes,
in a volume of 150 to 300 ml.
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ICE BATHS
FIRST AID FOR SOFT TISSUE INJURIES
Such water-based sessions have many positive benefits, some of which are
outlined below
PROTECTION
The injury should be protected from further injury and immobilised as appropriate
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The pressure of the water increases Venus return, helping in the removal
of waste products from the muscles.
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REST
Rest the injury as much as possible. During the first 24 - 72 hrs (depending on the
severity of the injury) complete immobilisation is necessary to ice, compress and
elevate the injury properly.
The cold water has a stimulatory effect to combat neural fatigue,
increasing the feeling of freshness.
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The cold water helps to reduce any inflammatory response in muscles
that have been worked.
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The cold water helps reduce core temperature following exercise in the
heat.
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The cold water has a stimulating and tonic effect on circulation helping
overcome fatigue
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The cold water increases white blood cell count in circulation.
ICE
Is applied as soon as possible. For 10 minutes immediately after the injury. Remove
the ice for 30 minutes, and then reapply it for 10 minutes. Repeat this cycle of two
10-minute icings per hour as often as possible during the first 24 - 48 hours after an
injury. Then use the same technique 3 to 5 times a day thereafter.
METHOD
By using crushed ice in a wet towel or plastic bag.
Gel packs (put cling-film between the pack and you skin).
Styrofoam cup with frozen water. (Peel away the Styrofoam from around the top of
the cup, exposing a solid '' bulb'' of pure ice. Massage the injured area.)
For maximum effect, ice needs to be applied within 10 - 15 minutes of the
injury occurrence.
POST GAME
within 30 min of game
ICE BATH
6 MINS
NEXT MORNING - Ice Bath – 1min - Hot Shower 4min x 4 sets
or
SHOWER;
Contrast Bathing - Alternate Temperatures ;
4 min – 35degC – 1min - 10degC X 4 sets
FLUID REPLACEMENT ;
NOTE
HEAT SHOULD NOT BE APPLIED TO AN INJURY AT THIS
STAGE, AS IT CAUSES EXCESS BLOOD OR INFLAMMATORY FLUID
TO THE INJURED AREA.
COMPRESSION
In the form of tubi-grip, crepe or bandage. This will help control haemorrhage and
swelling. With a sprained ankle, after bandaging, pinch the toes - the skin will go
white but should clear immediately. If the skin remains white it is clear indication that
the bandage is too tight.
ELEVATION
500ml after each shower
‘Four short words sum up what has lifted most successful individuals above
the crowd: a little bit more.’
Keeping the injury elevated is necessary to combat gravitational forces that
naturally pull blood and fluids towards it, where they collect and create
swelling and inflammation. Whenever possible the injury should be raised
above heart level. An athlete with a leg injury should lie down and use a
pillow to keep the injury elevated. Keep the injury elevated for 24 - 72 hours
A. Lou Vickery
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