| WARNING:
This email contains material that could seriously improve
your performance |
Train for longer recover from training quicker, recover from injury
faster, get fitter more efficiently, EAT properly.
coachinghockey.com
is a unique web site for rugby coaches of all levels. Offering
hundreds of animated drills, video techniques and further technical
discussion.
FREE
- Agility Library - register
now
coachinghockey.com
includes:
- 1 easy to use website, access anywhere, anytime
- 100's of fully animated drills or video exercises
- Create your own drills, and build your own drill library
using simple drag and drop paint tools.
- Build and plan training sessions
- All materials easily printable
- Experts archive of advice and techniques
- Free shared license - share your membership with coaches
in the same squad
- Free Coaching Rugby e-Newsletter
Membership just £3.33 per month
(minimum 12 months membership)
|
| |
Nutrition and hydration will allow your body to perform at it's optimum.
Eating the right diet, at the appropriate times with adequate fluid
replacement will allow you to train for longer, improve your skills
more efficiently, maximise the effort you put in to fitness training
whether it be in stamina, strength or suppleness, recover from training
and matches more quickly and heal more rapidly in the event of injury.
Injuries through lack of nutrition
Most injuries in rugby occur at the beginning of the season and in
the last quarter of a game when tiredness sets in leading to a loss
in concentration, reduction of skill levels and reduced performance.
Nnutrition is important but what does that mean for you?
Most people's diet is made up of 3 basic ingredients, 1. Carbohydrates
2. Fats 3. Protein
| Get it right, now, and
reap the benefits in your performance on the field when it
matters most. |
What does this mean? A balanced diet for sport.
Proteins are the basic building blocks of the body and provide the
raw materials for growth and regeneration and repair. (20-30% of diet)
Carbohydrates are the basic fuel of the body and provide the body with its most
efficient fuel source.(50-60% of diet)
Fats, too, are a potential source of energy
but are considerably less efficient in providing the type of energy
used for sport and is really only used as a last resort. (25% of
diet)
A balance of all 3 needs to be achieved. Too little of one
or too much of another can adversely affect the metabolism and lead
to suboptimal performance.
Even more important, Fluid Replcement
Appropriate quantities of fluids facilitates the transport and use
of energy sources within the body.
The
thicker  the
blood, the slower the supply of energy around the body. |
There is considerable data now available that as little as 2% dehydration
can significantly reduce energy utilisation and thus performance.
If you feel thirsty you are already dehydrated.
| Simple Solution
: to keep yourself well hydrated! |
 Weigh
yourself before and after training, to see how much fluid you
have lost and need to replace (Remember not
to weigh your sweaty clothes as well!!). A weight loss of 1Kg
means that 1 litre (approx. 2 pints) of fluid needs to be replaced.
Keep yourself well hydrated before a match or training session,
your urine should be pale and plentiful. |
 Measure
your urine
Hydration Chart: The lower the number, the
better the result. A urine color rating of 1, 2 or 3 is considered
to be well-hydrated (Armstrong, 2000). Based on these results,
changes in fluid intake can be made.
Precautions:
Certain medicines and vitamins may cause the colour of the urine
to change. If any of these have been taken, this test is unreliable.
The colours your see on the screen, or when you print the image
out, may appear different to the original chart. Therefore this
chart should only be used as a guide. If more accurate comparison
is required, please go to an original source.
Try to take some fluid immediately before exercise and continue
to take small frequent amounts throughout as the rugby match
or training allows. Water is a good fluid replacer in many situations
but drinks containing Sodium and carbohydrate can be slightly
better. |
No Alchohol before Matches
Alcohol is a diuretic (makes you pass more urine), so you should
have as little alcohol as possible prior to a match (includes
the night before). Do not wait until you are thirsty until you
start drinking.
ALWAYS REHYDATRE AFTER EXERCISE |
Suggested Fluid Replacements:
1) Water
2) Fruit Juice - Diluted with an equal volume of water.
3) Sports Drinks - e.g. Isostar, Gatorade, Lucozade Sport.
4) Homemade Drinks (Made with eglucose polymer powder or glucose
powder) - 4-8 grams of carbohydrate per 100 mls of water, pinch
of salt and a sugar free flavouring.
| REMEMBER:
What ever you eat you have to burn off as well. There is no
substitute for training and no place on the team for overweight
slow coaches. |
Important Tips for Planning your Diet:
Plan your eating times around your training and not the other
way around.
Have small frequent meals and snacks rather than the traditional
three meals a day.
Don't avoid eating late at night, if you have had a late training
session. You still need to replace your carbohydrate stores. Something
like light cereals and Low fat milk is suitable.
Don't get into the habit of eating the same foods every day,
variety is the key to getting the most from your diet.
Some suggested Diets: see the coachinghockey archive for
more details www.coachinghockey.com
coachinghockey.com
is part of the Sportplan
Network of Coaching based Websites. If you have any questions or
would like further information please contact Sportplan.
Tel: +44 (0) 870 907 7808, email: info@sportplan.net or info@coachinghockey.com
© Copyright 2005, Sportplan Ltd, coachinghockey.com. All Rights Reserved.
%%UNSB%% |
