Nutrition and fitness advice
IN the last few weeks our routines and daily lives have taken a massive hit and we now must learn to adapt.
For people involved in team sports this can be extremely challenging.
Sligo Nutritionists Aoife Clancy and Emma Brennan have come together and developed some important tips to keep you on track with your performance goals during this time.
Plan your Training Day
Up until now you will have had your training schedule pretty much planned for you.
Now, you must decide what type of training you will do, what day it will take place and at what time.
Plan your food for each day as these choices will impact your overall training session and recovery.
The key here is to keep your routine as normal as possible.
Cooking Skills
Use this time to improve your current cooking skills!
Cook foods which you normally may not have time to and learn how to use the ingredients you have. Simple cooking skills are essential to ensure we can fuel and recover adequately while enjoying a wide variety of foods.
Don’t Panic
There is no need to make any drastic changes to your food intake.
During this time you will still be training, perhaps not to the same intensity, but do allow for adequate fuelling and recovery – your body will thank you for it!
Stress Eating
Our bodies are quite smart during stressful times and look for ways to deal with the stress. This is called a ‘coping mechanism’. Sometimes a coping mechanism can lead to stress eating and that can be a normal response to an abnormal situation. Other techniques can be used to manage stress levels such as going for a walk by the sea, learning a new recipe or going for a kick about or puck in the garden.
Hydration
Fluid intake is essential for cognitive function and for optimal performance.
Tips for making sure you are hydrated include 1) having a drink with every meal; 2) sipping a drink throughout the day up to one hour before training; 3) during training take a drink every 15 minutes; 4) after training replace any fluids you have lost through sweat.
Immune Function
No one food or supplement will provide you with the immunity you require. Focus on consuming a varied, balanced diet which includes plenty of fruit and vegetables to ensure that your vitamins and mineral needs are met.
Get outside and soak up some of that lovely Vitamin D from the sun which also plays an important role in maintaining immunity. There is no doubt that these are extraordinary times but that does not mean that your own personal performance goals need to be impacted. Follow the tips outlined above and maintain a normal routine where possible to ensure that when we are back on the field we are all stronger than ever!