Nutrition

Everything that the human body has to do requires energy. Imagine it like batteries in a torch, without batteries the torch will not work. Energy is provided by food and drink that is consumed every day in the form of calories. Glycogen is the most common form of energy that the body

  • consumes during all activities both aerobic and an-aerobic. Training with low Glycogen stores will leave you feeling tired and prone to illness and injury.

Nutritional Balance

A nutritional balance is key to keeping the body healthy and free from illness and injury. The main nutrients are:

  • Proteins – Essential to growth & muscle repair.
  • Fats – A source of energy and a vital nutrient for fat soluble vitamins.
  • Carbohydrates – The main source of energy.
  • Vitamins – Water and fat soluble vitamins are key to keeping the body healthy.
  • Minerals – Inorganis elements that help keep the body functioning correctly.
  • Water – The transit element for all nutrients around the body.

Recommended Daily Allowance (RDA)

Your RDA is calculated based on two factors; basic energy requirements and extra energy requirements

Basic energy requirements are for generall day to day activities and extra energy requirements are for such activites like the gym, football, rugby etc.

Breakdown:

  • For every Kg of body weight 1.3 Calories is required per hour. So an athlete weighing 80Kg would require 1.3 × 24hrs × 80Kg = 2496 Calories per day
  • For each hours training you require an additional 8.5 Calories for each Kg of body weight. For a two hour training session our 80Kg athlete would require 8.5 × 2hrs × 80Kg = 1360 Calories

Total 3856 Calories – This would be if the athelete is not trying to lose weight, or change in anyform.

Energy Fuel

The intake of energy has to be varied and balanced to provide a good nutritional blend. The typical blend in percentage terms is:

  • 57% Carbohydrates (sugar, sweets, bread, cakes)
  • 30% Fats (dairy products, oil)
  • 13% Protein (eggs, milk, meat, poultry, fish)