Nutrition and Fitness 

Crookstown Millview AC are working with Rachel Hott – (BALANCE, Nutritional & Lifestyle Advice) to provide you with a healthy eating policy. 

Your child’s general health, ability to train and performance at events is directly affected by diet and lifestyle.  

Breakfast is one of your child’s most important meals. Cereals containing simple sugars such as Coco pops, Cornflakes, Frosties etc should be avoided as they contain quick release sugars that will only provide short bursts of energy and fatigue will follow.  

Cereal Bars and Sports Drinks. Often thought to be health foods, are in fact very high in sugars and should be placed into the ‘treat’ category. 

The following is a list of healthy meal options: 

Breakfast:
Porridge made with milk, topped with tsp jam/honey or fruit. 
Orange juice or kiwi. 
Piece of toast Boiled egg/scrambled egg, whole wheat toast or bread. 
Orange juice or kiwi  Beans on toast. 
Orange juice (good quality)

Lunch:
Homemade soup and brown bread or roll 
Wrap/whole wheat bread/bap/pita filled with tuna/chicken/egg and lots of salad vegetables 
Peanut butter sandwich
Toasted cheese and salad sandwich 
Add piece of fruit and probiotic yogurt to each sandwich option 

Drinks:
Drinks should be restricted to water with fizzy drinks, sugary drinks and juice drinks being kept for treats.

Remember: Sugary cereals, cereal bars, fizzy drinks, crisps, sweets, bars etc should be kept as treats and not be eaten as part of your daily diet.


PRE AND POST EXERCISE/EVENT NUTRITIONAL ADVICE 

PRE-EXERCISE/EVENT 
Carbohydrate, stored as glycogen in the muscles, is an easy and accessible source of energy for exercise/events.  It is important therefore that ‘glycogen loading’ of the muscles occurs well before an event takes place. Examples of what types of carbohydrate foods are best eaten are outlined below: 

Night before – dinner incorporating pasta, rice or potatoes 
3- 4 hours before event – bread, bagel, pasta, baked potato, toast, fruit and vegetables 
2 hours before event – fruit, light sandwich e.g. banana (avoid fat), low fat yogurt 
1 hour before event – fruit, fruit juice, jelly beans 
(NOTE: Foods high in fat take longer to digest and can cause digestive discomfort if eaten too close to race time; also, use your normal digestion as a guide to the volume of food you feel will be fully digested before the race/event to avoid upset stomach and cramp – avoid ‘junk food’ 

POST – EXERCISE/EVENT 
Carbohydrates are of equal importance after the event as they are before.  By eating either fruit or drinking fruit juice within 15 minutes after the event  the muscles can start reloading glycogen thus refuelling the body and preventing cramp.  This process can be further assisted by consuming carbohydrates combined with protein within 2 hours after the event.  

Examples of such meals include – peanut butter sandwich, cheese/lean meat sandwich, bagels/wraps/rolls with protein filling etc.  

Being fully hydrated before, during and after the event is critical to prevent the effects of dehydration. Hydration can begin in the days leading up to the event by ensuring adequate volumes of water are consumed during this time.  A general guide to pre and post event hydration is as follows:  
2- 3 hours before event – 200 - 600mls
15 mins before event – 200 - 300mls
During event – 100mls every 15/25 minutes (important if it is a hot day).   
After event – drink at least one 500ml bottle of H2O GRADUALLY and keep rehydrating until urine returns to pale straw colour 

For further healthy eating and lifestyle information/advice you can contact Rachel Hott @ 086 1203460.

 
 
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