Follow the 80/20. Rule REMEMBER NOTHING IS FORBIDDEN. Eat sensibly 80% of the time. Leaving 20% to relax

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1 NUTRITION GUIDE

2 Follow the 80/20 Eat sensibly 80% of the time Leaving 20% to relax Rule REMEMBER NOTHING IS FORBIDDEN

3 What makes a great player?

4 Winning is the science of being totally prepared

5 What Makes a Great Player? Talent: physical, skill, awareness Trainability Resistance to injury Training Motivation Where Does Nutrition Fit In? A good diet will not make a mediocre player into a great player, but poor food choices can turn a great player into a mediocre one. Of all the factors that determine performance; diet is the one that can be easiest to alter. A well-chosen diet offers many benefits to all players: Optimal gains from training program Enhanced recovery within and between workouts and events Achievement and maintenance of an ideal body weight and physique A reduced risk of injury and illness Confidence in being well-prepared for games Consistency in achieving high level performances in games Enjoyment of food and social eating occasions The information in the booklet is designed to provide players with an overview of the nutritional messages that, we at OESA, want all players to have a strong understanding. Every player is different and while there is no such thing as a onesize fits all approach, there are many ways in which eating well can allow ALL of our players to achieve the specific goals of their training and competitions. It makes no sense to train hard and ignore the benefits that follow from good food choices.

6 Processed Foods = No Enzymes Fresh Foods = Lots of Enzymes Eat Fresh Foods When They Are Available Enzymes are the spark plugs that make our biochemcial engines fire properly

7 For the perfect meal foods should be arranged on a plate so that there are equal servings of the food groups, providing ENERGY for training, REPAIR of muscle and PROTECTION from illness. Healthy fats should be eaten with every meal. When fats are eaten they should be Predominantly FUNCTIONAL fats (i.e. those that carry- out important jobs in our bodies) which are found in nuts, seeds, avocados, seafood, flax seed and extra virgin olive oil and no STORAGE fats which are found in cakes, biscuits, chips, pastry, margarine, fatty meats, french fries and vegetable oils. Oil for cooking should be butter or extra virgin olive oil. Dressings for salads should be acidic (e.g. balsamic vinegar and lime juice) or extra virgin olive oil. Butter should be the spread of choice and NOT margarine. ENERGY FOODS (CARBOHYDRATES) Wholegrains Pasta Rice Bread Couscous Roots Parsnip Turnip Sweet Potato Potato Legumes Beans Peas Lentils REPAIR FOODS (PROTEINS) Lean Game Meats Poultry Shellfish Pork Dairy Cheese Eggs Poached Omelets Fish Beef Lamb Yogurt Milk Scrambled Boiled Nuts All except peanuts PROTECTION FOODS (FRUITS&VEGETABLES) Fruits All (Eat a variety of colors) Vegetables All (Eat a variety of colors) Legumes Peas Beans Lentils Nuts All (except peanuts) Proteins

8 Eat healing fats With every meal Seafood, nuts, seeds, avocado, extra virgin olive oil, flax oil, fish oil Use butter as spread, not margarine

9 BREAKFAST EXAMPLES Poached eggs, whole wheat toast, butter & fresh Orange juice Oatmeal with Half Fat Milk, Honey & Chopped Strawberries - Fresh Grapefruit Juice A PERFECT DAY Natural Yogurt with Chopped Fruit & Almonds, Whole wheat Toast with Jam - Coffee/Green Tea Lean Bacon & Watercress Salad with Scrambled Egg on Whole wheat Toast Breakfast Smoothie - Powdered Protein Blend, Natural Yogurt, Fresh Fruit (Berries), Honey, Apple Juice LUNCH EXAMPLES SANDWICHES Sliced Breads (Granary), Flatbreads, Pita Breads, Fruit & Nut Breads Cottage Cheese, Feta Cheese, Chicken, Tuna, Beef Minute Steaks, Smoked Salmon Lettuce, Baby Leaves, Tomatoes, Avocado, Onions, Cucumber, Peppers BAKED POTATOES Baked Potato, Sweet Potato Tuna, Cheese, Smoked Salmon, Prawns, Smoked Chicken, Sweetcorn, Shredded Carrot, Diced Peppers, Onions DINNER EXAMPLES Stir Fried Vegetables with Beef/Chicken Strips & Noodles Spaghetti with Bolognese Sauce (Extra Lean Beef/Turkey/Mince) Broccoli, Carrots & French Beans Chicken/King Prawn/ Lamb Rogan Josh with Basmati Rice & Spinach Roasted New Potatoes with Grilled, Roasted or Baked Fish & Baby Leaf Salad Tuna & Bean Salad with Wheat Bread Lamb & Couscous Salad Seafood Rosotto with Fresh Tomato Sauce Homemade Ham & Mushroom Pizza with a Green Salad SOUPS Vegetable-Based with Added Protein (Prawns, Diced Chicken, Pulses, Nuts) & Bread

10 Never Skip Breakfast! Eat breakfast like a KING, Lunch like a PRINCE & Dinner like a PAUPER.

11 SNACKING BETWEEN MEALS Snacking is an important part of your nutrition and helps to Encourage Players to eat little and often, avoiding the negative Consequences of overloading the gut when meals are too large. Most snacks tend to be reasonably high in carbohydrates. However the form of carbohydrate and the presence of other nutrients will determine whether they are FAT BURNERS or FAT BUIILDERS. Try to fit one snack opportunity between meals each day so that including the main meals there are at least 4 eating opportunities each day. AND DON T FORGET PROTEIN The best health, the best physique and the best performances are hard to Achieve without adequate protein intake. Add lean complete proteins (Meat, Fish, Eggs, Dairy) to snacks to help you achieve your protein requirements.

12 Try to get the majority of your snacks from REAL foods if possible

13 GROUPS OF SNACKS: FAT BURNERS or FAT BUILDERS 1 GROUP 1 - High Carbohydrate - Low Fat The carbohydrate is released slowly into your blood, which makes them fat burners Examples Fruit - especially berries Soups - add protein Dried fruits-figs, apricots, dates Fruit & nut cake-date & walnut Yogurt (natural) Plain popcorn Porridge oats Wholegrain - sandwiches Granola - with no added sugar with protein 2 GROUP 2 - high carbohydrate - low fat The carbohydrate is released quickly into your blood, which makes them fat builders Examples White bread Sweets - jelly beans, wine gums Cereals - cornflakes, coco pops Canned fruit salad - in syrup Soft drinks - coca-cola Sports drinks Jaffa cakes, nutri-grain bars 95% - 99% fat free snacks Scones Iced cinnamon buns

14 Follow the 3 in a Row Rule DO NOT ADOPT A Bad Habit For 3 Days In A Row

15 GROUPS OF SNACKS: FAT BURNERS or FAT BUILDERS 3 Examples Biscuits French Fries Pastries Fast food Chocolate GROUP 3 - high carbohydrate - High fat The fat is Storage fat making them fat builders Cakes Potato chips Flapjacks Deep-fat fried food 4 GROUP 4 - high carbohydrate - high fat The fat is functional fat making them fat burners Examples Granola - with nuts and seeds Powerdrinks - powdered protein Granary toast with nut butters blend, berries, nuts/flax oil, yogurt and almond butters Boiled free-range eggs with bread Warm pitta bread with dips - dippers humus, guacamole, tzatsiki Fresh nuts - walnuts, almonds, brazil Fresh seeds - pumpkin, sunflower, flax

16 CHEW TO WIN Chewing your food fully will help your body absorb vitamins & minerals & prevent overeating

17 Hydration No other dietary strategy enjoys the reputation of proven performance enhancers as the consumption of water and carbohydrate during exercise. By drinking regularly during exercise in the form of sports drinks, players can prevent declines in concentration and skill level, improve perceived exertion, prevent excessive elevations in heart rate and body temperature and improve performance good justification for every player to make a key priority during training and competition. pee chart normal dehydration severe dehydration Your target is to make sure that your pee is the same color as numbers 1, 2, and 3. Colors 4 and 5 suggest dehydration and 6, 7 and 8 represent severe dehydration. Fluid intake should not be a priority during activity. Water is the most important nutrient in your diet and remaining well-hydrated throughout the day will have a positive effect on both your health and performance. One easy way of doing this is to check the color of your urine when you pee - using the chart above.

18 control your appetite by following the rule i am hungry, i eat - i am not hungry, i stop

19 what to drink and when What? Water & Green Tea Freshly Squeezed Juice Soft Drink Squash Black Tea and Coffee Sports Drink Milk When? At all times At Breakfast Rarely Rarely Sometimes During training and games only With breakfast cereal in the morning. Milk may also be the perfect readymade recovery drink for after training/games. Choose half-fat or whole milk varieties Food Fact: Green Tea is a super food that may protect us from viruses and infections, help with body weight control and rescue the risk of cardiovascular disease and some forms of cancer.

20 the most significant changes young players can make to their diets are to increase their consumption of seafood and fruits and vegetables.

21 pigment power Fruits and vegetables are packed with plant-based chemicals pr phytonutrients that protect specific parts of the body and have disease preventive properties. Nine servings are necessary for optimal health and performance, however, simply eating nine servings a day of fruits and vegetables will not guarantee that you are eating enough of the different substances needed. The trick is to include as many plant-based colors in your daily diet as possible. In many cases, that means eating the colorful skins, the richest sources of phytonutrients, so try to avoid peeling foods. Purple/Blue = Brain (Blueberries, Blackberries, Grapes, Plums, Figs, Beets) Red = Energy (Tomatoes, Watermelon, Radishes, Rasberries, Strawberries, Guava, Peppers) Green = GI Tract (Broccoli, Spinach, Lettuce, Asparagus, Kiwi, Lime) Orange/Yellow = Skin/Eyes (Pineapple, Banana, Squash, Yellow Peppers) White = Heart (Cauliflower, Onion, Garlic, Pears)

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23 Eat to live, don t live to eat