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David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan
Graeme Henderson
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly
Dundee United
Academy Football Science and Medicine
Nutritional Guide
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Contents
1.Nutritional Advice
2.Carbohydrates
3.Fats
4.Protein
5.Sugar and Salt
6.Vitmains and Minerals
7 .Breakfast
8 .Lunch
9 .Dinner
10 .Fluids
11 .Snacks
12 .Super Foods
13 .Example Days
14 .Recipies
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Despite these advantages, many players do not meet their nutrition goals. Common problems and challenges include: Poor knowledge of foods and drinks and inadequate cooking skills Poor choices when shopping or dining out Poor or outdated knowledge of sports nutrition Inadequate finances Busy lifestyle leading to inadequate time to obtain or consume appropriate foods Limited availability of good food and drink choices Frequent travel Indiscriminate use of supplements and sports foods The information in this booklet is designed to provide players and families with an overview of the latest guidelines in sports nutrition. While there is no such thing as a magic diet or food, there are many ways in which eating and drinking well can allow players at all ages and levels of performance to achieve the special goals of their training and competition programs. It makes no sense to train hard if you ignore the benefits that follow from good food choices. The ‘eatwell plate’ below provides a pictorial representation of healthy eating guidelines. Although it is important to understand that there are differences in the amount and type of food that each person needs. Males generally need more energy than females, teenagers more than older people and those who are physically active (such as footballers) more than those who do not participate in physical activity. You should be eating a good variety of foods from the following four groups; Fruit and Vegetables; Bread, Rice, Potatoes, Pasta; Milk and Dairy Foods; Meat, Fish, Eggs, Beans to help ensure you obtain the wide range of nutrients needed to stay healthy. By choosing different foods from each group you will add to the range of nutrients you consume. Foods in the remaining group (Foods and Drinks High in Fat and/or Sugar) are not essential to a healthy diet.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Players should be encouraged to develop good nutritional habits at an early age. Adolescence is a time marked by an increased independence in food choice and food preparation. The opportunity of footballing success should provide strong motivation to develop good dietary practices. The growth spurts during childhood and adolescence require nutritional support in terms of adequate intake of energy, protein and minerals. Active young people may find it difficult to meet their needs for energy and nutrients when the costs of training and growth are added. Young people may not have developed the nutritional knowledge and time management skills to fit in all the eating occasions required to achieve high energy, nutrient-rich eating. It is usually more efficient to increase the number of times that food is eaten each day – for example, a series of 5-9 meals and snacks – than trying simply to increase the size of meals. Drinks such as fruit smoothies, liquid meal supplements, fortified milkshakes, and juices can provide a substantial source of energy and nutri- ents that are quick and compact to consume and less likely to cause discomfort (bloating) than bulky foods. Sugary foods and specialised sports products (drinks, bars) can provide a compact form of carbohydrate and other nutrients, which is particularly useful when energy needs are high. A food diary can identify the times in a busy day that aren’t being well used for fuelling up. The player should use creative ideas and good planning to arrange a supply of portable snacks and drinks that can travel with them over their day. Adaptation to a resistance training program may be enhanced by consuming “recovery” snacks providing protein and carbohydrate before and after each workout. This is important for U15 and U17 players undertaking strength and conditioning activities. Young players eating a wide range of foods should not need to use dietary supplements, and parents and players alike should be aware that these do not provide a short cut to success.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Fats
While fat is normally thought of as something to avoid it is required in the diet in small amounts in order to function properly. Fat plays a number of roles in our bodies including protecting our vital organs, keeping the body warm and helping with the transport of vitamins around the body. As a footballer you should look to eat a small amount of unsaturated fats which will provide several health benefits. Similar to carbohydrates there are 2 types of fats: Saturated Fats Meat fats, butter, cheese, mayonnaise, ready meals, cookies, doughnuts, chocolate, pies, cakes, crisps This type of fat raises your bad cholesterol (LDL) and lowers your levels of good cholesterol (HDL). It also blocks arteries which restricts the flow of blood which carries oxygen to the heart and brain. Unsaturated Fats Nuts, avocados, eggs, oily fish (such as salmon and tuna), virgin olive oil, olives, soya This type of fat can be considered as ‘good fat’ and helps to improve our cholesterol as well as overall heart health. It provides your body with several essential fatty acids which it cannot make on its own. Unsaturated fats also help to develop strength, speed and power which you require as a footballer.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
In order to try and eat more unsaturated fats you should: Avoid package and processed foods as much as you can. Do this by cooking fresh food at home. Try to cook meals using healthier methods such as grilling, baking and steaming. Choose fat free or low fat option such as light mayonnaise (although be aware that some of these may contain a lot of sugar!). It is also important to remember that while foods such as chocolate, cookies, muffins, crisps, chips etc. all contain high levels of saturated fats and should be avoided as much as possible. You are able to eat these on the odd occasion as a treat and should not feel guilty for doing so! Remember you are training hard. Also remember to double check what you are drinking as drinks can often contain a large amount of fat particularly speciality drinks from coffee shops such as Costa and Starbucks.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Protein rich foods – 10 g protein is provided by: Animal protein (high quality) 2 small eggs 300 ml cow’s milk 20 g skim milk powder 30 g cheese 200 g yoghurt 35 - 50 g meat, fish or chicken 150 ml fruit smoothie or liquid meal supplement Vegetable protein 4 slices bread 90 g breakfast cereal 2 cups cooked pasta or 3 cups rice 400 ml soy milk 60 g nuts or seeds 120 g tofu or soy meat 150 g legumes or lentils
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Sugar and Salt
While sugar and salt are eating daily as part of your diet it is important as a football player that you understand the effects they can have on your body when eaten in large amounts. Sugar Eating too much sugar can affect your blood sugar levels and lead to conditions such as type 2 diabetes in the future. Sugar will provide you with a very short, intense burst of energy but shortly after this you will slow down, feel tired, feel dizzy and even moody. Not the way you want to feel if you are about to train or play in a match! Eating sugar in large amounts can also result in putting on extra weight, which again can lead to not moving about the pitch as well and poorer performances. Avoid drinking fizzy drinks as these often contain large amounts of sugar which are ‘hidden’. Salt Eating too much salt can cause an increase in blood pressure which isn’t good for our health or our heart. Around ¾ of the salt we eat is already found within our food so we shouldn’t need to add any more to it! Avoid ready meals and packaged foods which contain high levels of salt within them.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Breakfast
You have probably heard the phrase breakfast is the most important meal of the day, and it is. Start as you mean to go on. You’ve fasted through the night so get some food into the system within 30 minutes of getting out of bed. What you eat here will have a direct link to how you will feel during your morning training session. Below are some recommended options. Don’t leave for school without having breakfast first. Recommended Breakfast Options Porridge (mix in oats, berries and flax seeds) Oats are the perfect breakfast option as they are a high form of slow digesting carbohydrate which is perfect for sustained energy release throughout the day. They also provide a small amount of protein and fat. The flax seeds are a great form of fibre, high in essential minerals and a healthy fat source. Berries such as blueberries, blackberries, strawberries and raspberries are rich in antioxidants and Vitamin C. Have with water or milk or a mix of both. For convenience cook in the microwave. Fruit Smoothie (water, oats, frozen berries, flax seeds, cinnamon) Shakes are a good option as you can put a lot of nutrients and calories in to them, they are quick and easy to make and easily digestible due to it being a fluid meaning your body will absorb it quicker than solid foods. If you’re running late they can be consumed on the way to school. Put all the ingredients into a blender and mix with water and a few ice cubes.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Omelettes (2-3 Eggs, Peppers, Mushrooms, Onions, Spinach) serve with Toast or Bagels Omelettes allow you to sneak in vegetables into a meal that would normally never include them, chop finely any vegeta- bles and mix with the eggs making an omelette. Eggs are a superior form of protein and contain all 9 essential amino acids, are highly concentrated with vitamins and minerals and are among the best sources of choline you can get (a very important nutrient for the brain). Always eat the yolk. Serve with wholemeal toast or bagels. Equally you can have other forms of eggs such as poached, fried or boiled. Power Pancakes (Ideal for match days – low fibre/low fat) Power pancakes are a great option and ideal for match days, put together 3-4 pancakes (eat enough to satisfy your hunger) with Honey, mixed berries, banana and some Bacon with the fat cut off. This will be a good mix of Carbohydrate, sugar, salt and protein with not too much fat or fibre. Other good options on match days are white bread and bagels.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Baked Potato Rather than making chips from a potato, a baked potato is a much healthier option. Toppings such as beans, tuna, chilli and hummous will all provide nutrients from other food groups such as protein. Also try to eat the potatoes skin to gain added fibre. Pasta Dish Pasta is a favoured dish of footballers due to the high amount of carbohydrate it contains. While a large amount of lean meats such as chicken and vegetables including peppers and mushrooms can be added to these dishes be careful with the choice of pasta (wholegrain provides more health benefits) and white cream based sauces which are high in fat. Cheese and Tomato Pizza While not the healthiest option on the list this will provide a large amount of fast absorbing car- bohydrates and is commonly available at schools. Be aware of additional toppings and the addi- tional nutrients they will provide. Fruits, yoghurts and one of the snacks listed further on in this guide can accompany your lunch. Which should also be washed down with water, fruit juice, diluting juice or semi skimmed milk.
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Dinner
After a day of single or double sessions at Dundee United it is important that your evening meal is a quality one to speed up recovery for the following day’s training. Chose single ingredient foods and if possible make recipes from scratch. Evening meals can be made in bulk and leftovers can be frozen in order to make future meals more convenient to prepare. Recommended Dinner (Simple Easy to Make Choices) Any Meat Salad (Chicken, Beef or Fish) served with New Potatoes Salads can include anything such as cucumber, beetroot, tomatoes, onions, peppers, mushrooms, lettuce, spinach, fruits Red Meat (Beef, Venison, Exotic Meats) Sweet Potato and Green Vegetables Broccoli, Cabbage, Spinach, Asparagus, Green Beans and Peas are great vegetable options – consume 200g of vegetables per meal. Chicken Stir Fry serve with Rice or Noodles. Add any vegetables, for a sauce mix soy, honey, ginger, garlic, chilli and black pepper. Chicken, Pasta and Tomato Based Sauce Stay away from cream based sauces, an easy and healthy sauce would include onion, garlic, tin of chopped tomatoes, dash of balsamic vinegar, basil, chilli and salt and pepper
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
Fluids
In order for the body to function properly you need to ensure that you are properly hydrated at all times this is because almost all of the major systems and processes in our body depend on water. This increases once you add in the demands of training and playing matches. The amount of fluid you need to drink is different for each person depending on how much you sweat. Although everyday you should aim to drink at least 2 litres (8 glasses) of fluid. To help you with this you should carry around a bottle of water with you each day taking small sips often, before refilling it. Dehydration occurs when the amount of fluid leaving the body is more than the amount of fluid that you take in. When you are training or involved in a match you will begin to sweat which will cause a large amount of water to be lost from the body. If this leads to dehydration it will cause a reduction in your endurance levels, lower levels of strength and can lead to cramp. Dehydration can also impact upon you mentality during games with players being less coordinated, having reduced concentration and making poorer decisions. Weigh yourself before and after training to see how much fluid you are losing. For every 1kg lost 1-1.5 litres of fluid is needed to re-hydrate. By the time you are thirsty you are already dehydrated!
David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher Duncan Ferguson Andy McLaren Steven Thompson Alec Cleland Gary Bollan Christian Dailly Paul Gallacher Maurice Malpas Ray McKinnon David Narey Kevin Gallacher
Graeme Henderson
A quick and easy way to test if you are dehydrated is to check the colour of your urine. It should be a pale straw colour to indicate good levels of hydration. Check this on the chart opposite. You should drink plenty of water each day and limit the number of teas or coffees you have to 1 or 2 per day (Don’t drink caffeine after 5pm it may affect your sleeping patterns and quality of sleep). Before and during a training or a match drink diluted (around half) Powerade or Lucozade Sport Milk or a milkshake such as a Yazoo should be taken after training to help recovery Stay away from fizzy drinks, and energy drinks such as cans of Red Bull, Monster etc.
