U15/U16 Nutrition and

S&C Introductory
Presentation
Jack Green
THIS PRESENTATION WILL COVER:

 GENERAL GUIDELINES
 HOW THE PROGRAM WILL RUN (IDEALLY)
 WHAT I EXPECT FROM YOU AS PLAYERS
 WHAT YOU CAN EXPECT FROM ME AS A COACH
 CHANCE TO FEEDBACK ON LAST SEASONS GYM PROGRAM AND NUTRITION
EAT LIKE A PRO – TRAIN & PLAY LIKE A PRO:

24 HOUR ATHLETE

MACRONUTRIENTS MICRONUTRIENTS NUTRIENT TIMING

PRE- POST-
FAT CARBS PROTEIN VITAMINS MINERALS RECOVERY
MATCH MATCH
WHY BOTHER WITH YOUR DIET?
 Optimum gains from the training program.
 Enhanced recovery within and between gym/training/matches.
 Achievement and maintenance of an ideal body weight.
 Reduced risk of injury and illness.
 Confidence in being well-prepared for matches and training.
 Consistency in achieving high level performances in matches.
COMMON ISSUES AND CHALLENGES.
 Poor knowledge of foods and drinks.
 Poor choices when shopping/dining out.
 Outdated knowledge of sports nutrition.
 Inadequate finances.
 Busy lifestyle – school/training
 Limited availability of quality produce – i.e. post-match away games
 Poor use of supplements and sports foods
ENERGY DEMANDS OF MATCH PLAY
• Total distance ran for international players is 10 – 13 km per game
• Combined with over 600 m at sprinting speed
• And approximately 2.4 km covered at high intensity (i.e. just a bit slower than
sprinting)
• Average heart rate for a match is about 85% MHR whilst the O2 demand is about 70%
VO2max.
• This suggests that a player weighing 75 kg would use 1800 kcal
GENERAL GUIDELINES - CARBOHYDRATES
• 5 – 7 g/kg/day
• So for a 75 kg player this would equate to between 375 – 525 g/day
• Generally you want to be eating whole meal foods i.e. brown pasta/brown rice/brown bread
• Avoid white, processed foods such as white bread and white rice.
• High GI vs. Low GI

Pre-Match Advice
• In order to maximise glycogen
stores consume a low GI rich
carbohydrate meal no less than 3
hours prior to KO.
• 2.5 g/kg 4 hours prior to KO is
ideal i.e. large bowl of porridge,
milk and a banana.
GENERAL GUIDELINES - PROTEIN
• 1.6 – 2.0 g/kg/day
• So for a 75 kg player this would equate to 120 – 150 g/day
• Should be consumed in 25 - 30 g portions steadily throughout the day i.e. every two hours or at
least 20 g with each meal.
• Protein source should either be from animals or Whey – Ideally not vegetable protein i.e. Soya
(Not absorbed fully)
• Ensure to include protein with any recovery meal i.e. post-gym/training/match (Shake is ideal
here)
GENERAL GUIDELINES - FAT
• Fat provides double the amount of energy of
Carbohydrates and Proteins (9 kcal compared to 4
kcal/g)
• So eating more fat will mean you end with A LOT of
excess energy (which is then stored… as fat)
• The body produces fatty acids – except two (Omega-3
and Omega-6)
• More than likely you are defficiant.. Due to your diet
• 1 – 3 g/day
• Can be sourced from tablets
• These two healthy fats help with
• Attenuated oxidative stress at high intensities
• Reduced DOMS
• Improves recovery rates
• Improves immune function
• Increases fat breakdown via glycogen sparing
S & C SEASON PROGRAM
• 6 week preparatory phase
• Focus on muscular hypertrophy and teaching you the techniques
• Testing week – Bench Press/Max Chin Up/Trap Bar Deadlift
• 6 week blocks
• 3 sessions/week where possible
• Upper body (Monday)
• Lower body (Tuesday/Day Release)
• IP/Resisted Sprints/Power (Thursday)
• Progressive load throughout each block
• Testing week will follow each block if possible to ensure progress
• Programs will be individualised
• Strength
• Hypertrophy
• Power
 INJURY RATES AMONG PRO FOOTBALLERS

Back - 108 (9.4%)

Quadriceps - 485 (8%) a

Hamstring - 1084 (17%)
a

Knee - 176 (15.3%)

Foot - 95 (8.2%)

Ankle - 205 (17.8%)

HAMSTRING INJURIES
 A common cause of hamstring injury is anterior pelvic tilt
 Weak abs
 Tight hip flexors
 Weak Hamstrings/Excessively Long Hamstrings
 Weak Glutes

 SO WHAT?
 Strengthen Abs, Glutes and Hamstrings
 Stretch and lengthen psoas, iliacus, hamstrings and erector spinae
 Reduce hamstring/quadriceps imbalance
WEEKLY SCHEDULE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

5:00 – 5:45 5:15 – 6:00

FITNESS TRAINING @ FITNESS
DAY RELEASE H’BOROUGH REST MATCH DAY REST
5:45 – 7:00 COLLEGE 6:00 – 7:00
GYM IP/SAQ

• Not everyone will be do fitness.

• Everyone is expected to attend EVERY gym session.
• IP will be different to last year – more weights based in the gym.
• SAQ will include sledge sprints/vest sprints and plyometric exercises.
WHAT I EXPECT FROM YOU
• Arrive on time and ready to train
• Tell me if your injured
• Ask questions
• Work hard – every session
• Encourage each other

WHAT YOU CAN EXPECT FROM ME

• Arrive on time
• Answer your questions
• Provide beneficial and varied training programs
• Guide you on exercises, training programs and supplements should you require it
• To push you hard
WHAT WE WILL COVER OVER THE COMING MONTHS
• Specific match day and match recovery nutrition
• How nutrition can help to reduce injury and speed up the rehab process
• Meal and diet planning
• Vitamins and Minerals
• Ergogenic aids (Supplements)
• Protein
• Carbohydrate supplements
• Creatine
• Sports drinks