Newsletter (03) Term 4
The week began with ear to ear grins reflecting the large piles of candy received during Halloween. The resumption of all sessions has marked the return to more traditional training habits allowing for the players to shake off any rust and continue to hone their skills
This week’s focus is on the Pre Academy programs
From observations the individual skills of players are improving quite rapidly. Players are currently being exposed to a number of decision making exercises which promote both individual and collective thinking. Indeed, as the players understanding of the game continues to grow their ability to make quick and efficient decisions is also expected to improve. Growth in areas such as this are intended to aid in the development of a players technical skills which can then be applied and furthered in the game development phase, during competitions.
The Saturday afternoon elite skills is also providing players with the opportunity to further perfect their overall balance with activities targeting conditioning, strength, speed, balance, coordination, ball address and technique.
SPORTS NUTRITION IDEAS
Food Is Fuel
Because young athletes are still growing, their food intake needs to include enough calories to fuel their activity level and to support growth and development.
On average, active teenage boys need 3,000 to 4,000 calories a day, while teenage girls who are active may need 2,400 to 3,000 calories daily. Choose quality calories from fruits, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein foods and heart-healthy fats. These foods provide the nutrients athletes need.
Carbs Are King
Carbohydrates are the most important fuel for an athlete. Carbs are stored as fuel inside muscles and athletes need full carbohydrate stores before activity. Carbs also are needed after a workout to get ready for the next day’s events.
- Eat a light snack before practice (especially if your teen has an early lunch period), such as half a turkey sandwich or an orange and string cheese, along with 1 to 2 cups of water.
- After practice or a game, refuel with a sports drink or low-fat milk, a banana and a handful of trail mix.
Build Muscle with Protein from Foods
Eat real food and shun expensive protein supplements. Muscles can get all the protein they need from foods!
- Lean meat, chicken, turkey, fish, eggs, low-fat milk, cheese, yogurt, and tempeh are excellent protein sources.
- Tofu, edamame, beans (such as black beans), chickpeas, lentils, and several nuts and seeds also are good sources of protein.
- Include some protein in every meal to help muscles recover.