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