Health and Nutrition Guide

Rest, sleep & relaxation _____________________________________________________

 Along with a proper diet and exercise programme, another important factor towards good physical fitness is the right amount of sleep. The greatest athletes in the world cannot stay in competitive shape without enough sleep, for sleep is the basic source of a humans recuperative power, physically and psychologically. The average person needs about eight hours sleep a night, but this figure varies greatly according to the individual. The right amount of sleep for you is whatever you need per night to wake up in the morning feeling fresh, energetic and alert. Once you discover your need there is a simple, intelligent rule to follow: get the minimum amount of sleep you need, consistently. Failure to get enough sleep can lead to exhaustion, slower reflexes and loss of endurance. While sleep, rest and exercise are vital to your physical well being, relaxation is a crucial element too. The real meaning of relaxation is change from the daily routine. Many rugby players, for example, find reading or listening to music very relaxing.  Be concious of the need to rest up the day before a game. Under no circumstances should you train hard, or play other sports such as squash or tennis for long periods on the eve of a match. You should refrain from taking hot baths or saunas on the day before a game.  

Nutrition_________________________________________________________________ 

Nutrition has an important role to play, not only in maintaining general good health but also in enhancing sports performance. A good performance does not just happen. The ability to train hard and perform well results from a number of factors, of which good nutrition is one. Food provided at competitions for example, is often in the form of chips and snack bars, which are not conductive to good performance. It is a good idea to take your own snacks including items such as fruit, yoghurt and muffins, which make good snacks between events. Refuelling the body after exercise is just as important as before exercise. Recovery will be faster, more effective and you will be recharged, ready for the next days training or competition.

 You are what you eat- guidelines for good eating _________________________________________________________________    

30% of your diet should contain proteinFoods such as fish, white meat, low fat dairy/ non-dairy substitutes. Eg., eggs (particularly the whites) are good sources of protein. Remember, vegetable sources of protein are very helpful, as they have almost no saturated fats within them.

 40% of your diet should contain carbohydratesThese should be unprocessed, such as wholegrains and a good variety of vegetables. 

30% of your diet should contain good fatsThese come from nuts, seeds, olives and some vegetable oils. They should be eaten fresh and raw- not salted or roasted. Some general dietary recommendation for aspiring young players: 

• Eat more fresh or frozen vegetables (particularly root and green leafy vegetables), potatoes, fresh and dried fruit (particulary citrus fruits), cereals (whole-wheat pasta, brown rice, granola or muesli etc), nuts, beans and legumes (peas and all types of beans and lentils, etc) 
• Place the emphasis on starchy rather than sugary carbohydrate foods, when attempting to increase carbohydrate intake.
• Increase bread consumption (particularly wholemeal, whole-wheat and granary) but take care not to spread it too thickly with margarine or butter.
• There is no need to eat large amounts of red meat, select leaner cuts or try using whiter meat (chicken or turkey) or fish, or even try having one or two meat free meals per week.
• Decrease consumption of meat products (beefburgers, sausages, pies, pasties etc) as they are all high in fat.
• Decrease consumption  of fried foods- try boiling or grilling instead.
• Try alternatives to mayonnaise or oil-based dresings on salads, e.g, natural yoghurt.
• Ensure you mantain a high fluid intake by drinking plenty of water and fresh fruit juice.
• Eat regular meals, preferably five or six small meals a day when training.
• Take a positive interest in your food, don’t just eat what is put in front of you.

 Hydration_________________________________________________________________ 

Being well hydrated is also critical to performance. By the time you feel thirsty you will already be partially dehydrated. As a general rule, you should drink two litres-or eight glasses- of water per day. Players in training may well need more, particularly in hot conditions. You need to have your own drinks bottles immediately available, and to constantly maintain your fluid intake. Water is the best fluid for rehydration, although sports drinks and fruit juice are also suitable.   

Remember:      

 Being successful means dedication                              

Being dedicated means success