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U16 - Nutrition
• Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly.
• Enjoy a wide range of nutritious foods.• Eat plenty of breads, cereals, vegetables (including
legumes) and fruit.• Low-fat diets are not suitable for young children. For older
children, a diet low in fat, particularly saturated fat is appropriate.
• Moderate amounts of sugars.• Choose low salt foods.• EAT FOODS CONTAINING CALCIUM AND IRON.
Health Recommendations:
Key Nutritional Issues for sport
• Replacing fluid.• Replacing Carbohydrates.• Adequate Protein• Healthy Balance• Good habits
Carbohydrates: How much?
• No exact figures it is based on adult requirements.• 1g per kg of body weight within 30mins – 2 hours of training
or competition.• 65kg player needs 390g of carbohydrates and most are not
achieving this.
Competition Menu
Dehydration
• Muscle cramps• Sickness and headache• Dark urine• Dry mouth and throat• A feeling of extreme heat which remains after a cool down
time.
Fluid replacement
• Thirst is a late indicator for dehydration.• Recommendations are:
U15years: 45mins before 300-400mls
20mins during 150-200
after asap liberal until pee
U-17years: 45mins before 500
20 during 200-300
after asap liberal
Pee Chart
Putting it all together
• The basic advice is the same for different age groups except that quantities will differ for bigger players.
• Encourage players to bring and use drinks at all training sessions and competitions.
• Basic food after training (pasta, potatoes, meat, vegetables, curry and rice, soup and sandwiches, yoghurt, rolls and fruit etc.) would be much better than sweets, biscuits or chips after training.
• Follow by example!
U-16 Key Points
• U-16: Water before, during and after training.
• Best Practice to bring your own bottle.
• Bring a carbohydrate snack for directly after training/match (yoghurt and banana).
• Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc
• Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta).
• Avoid greasy fast food.
• Give athletes a copy of the competition menu for their parents to stick up in the kitchen.
• Calorie intake must be enough as this group maybe playing a number of sports and often they are simply not eating enough