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Team Sport

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    Hockey - training nutrition

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    Hockey - match day nutrition

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    Top 10 eating strategies for strength

    Another instalment of the “top ten” series. This time...
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    Nutrition for gaining muscle mass

    A key goal for those going to the gym, or those involved in many...
  • FAQ's See all FAQ's Click the arrow to see the answer
  • How bad is it to drink alcohol after a game?

    Alcohol acts a diuretic and may slow down the process of rehydration after the match. Despite what you may have heard about beer and carbohydrate-loading, alcoholic drinks are low in carbohydrate content and will not help replenish your muscle glycogen stores. If you are going to drink, ideally you should rehydrate and refuel after a match prior to indulging in 1-2 drinks MAXIMUM!

  • What are good carbohydrate & protein recovery snacks?
    • 250-300ml milk shake or fruit smoothie
    • 1 large bowl (2 cups) breakfast cereal with milk
    • 1 large or 2 small cereal bars + 200g fruit-flavoured yoghurt
    • 220g baked beans on 2 slices of toast
    • 1 bread roll with cheese/meat filling + large banana
    • 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
    • 2 crumpets with nut butter + 250ml glass of milk
    • 300g (large) baked potato + cottage cheese / tuna
  • How can i avoid cramp?
    •  Allow adequate recovery and rest for muscles after a hard match.
    • Increase strength and fitness of the effected muscle.
    • Wear comfortable, unrestrictive clothing and footwear.
    • There is little evidence dehydration is a cause of cramps…..but don’t take the risk!

     

  • What supplements would be beneficial for team sports players?

    Whilst supplements will not make up for a poor diet, there are a few that, in some situations, have been proven to aid performance in team sports. Carbohydrate, creatine and caffeine are the primary ones. You should always seek advice from a nutritionist prior to using these supplements in your match day strategy.

  • What foods should i avoid eating before a match?

    Foods to avoid before a match include foods high in fat, fibre and protein. Fat takes a long time to digest, and fatty foods delay emptying of the stomach. Avoid foods such as pizza, burgers, chips, sausages, croissants, fry-ups, sausage rolls, which are typically high in fat. Fibre also delays stomach emptying, and it can cause stomach cramps if you eat too much before exercise. Protein takes a long time to digest, so eating a high-protein meal right before a game is not recommended. Choose easy to digest proteins such as chicken, fish and vegetable sources.

  • When should i eat before a game?

    Eat your main meal 2-4 hours before the game. The exact time will come down to personal preference, volume and composition of the meal. If you are still hungry, eat a small carbohydrate based snack 60-90 minutes before you start the game. Things like cereal bars, bananas, yoghurts, fruit bread and crumpets work well during this time.