Sports Therapy for the Footballer!

A guide for Sports careBy David Murphy

Nutrition

• There are 6 basic Nutrients all humans need to consume in a normal day to function correctly.

• Carbohydrates• Fats

• Proteins• Water

• Minerals• Water

As Footballers youAs Footballers you requirerequire mmore ore nutrients than most .nutrients than most .

• Increase in ProteinIncrease in Protein..• Increase in Fluids.Increase in Fluids.• Increase in Increase in

CarbohydratesCarbohydrates• Increase in Vitamins Increase in Vitamins

and Mineralsand Minerals

FootballersFootballers Have Have Extra Needs!Extra Needs!

Sport-specific nutritionSport-specific nutritionDaily Daily Total Caloric Ratio NeedTotal Caloric Ratio Need

2525% % FatFat

1515% % ProteinProtein

60% 60% CarbohydrateCarbohydrate

Carbohydrates:Carbohydrates: 55-60% 55-60%

Primary source of energy.Primary source of energy.Primary glucose source in the muscle & Primary glucose source in the muscle &

liver.liver.Body stores glucose in the form of Body stores glucose in the form of

glycogen.glycogen.Glucose is primary fuel for brain & the Glucose is primary fuel for brain & the CNS.CNS.

CHO are involved in maintaining blood CHO are involved in maintaining blood glucose levels which are vital to performance & glucose levels which are vital to performance & appetite control.appetite control.

2 main types Complex and Simple

Types of CarbohydratesTypes of CarbohydratesExamples of Simple CarbohydratesExamples of Simple Carbohydrates

SucrSucroosese.. (table sugar, cane sugar, beet (table sugar, cane sugar, beet sugar)sugar) MaltoseMaltose.. (malt sugar) (malt sugar)

LactoseLactose.. (milk sugar) (milk sugar)

Fruit.Fruit.

Because simple carbohydrates are already simple sugars they can rapidly be converted into glucose and enter the bloodstream very soon after consumption. This where the term "sugar fix" comes from. After drinking a sugary cup of tea, for example, you may notice a sudden release of energy and an accompanying lift in your mood. However, have too much and your body will produce insulin to counteract the effect and, depending on how much sugar you've ingested, this will likely result in a rapid drop in blood sugar level and leave you feeling more tired than before!

Examples of Complex Examples of Complex CarbohydratesCarbohydrates

Raw fibrousRaw fibrous vegetables like broccoli, vegetables like broccoli, spinach, spinach, carrots, carrots, baked/baked/green beans, green beans, cucumbers, tomatoes.cucumbers, tomatoes.GrainsGrains like oats, breads, bran cereals, like oats, breads, bran cereals, pasta, rice.pasta, rice.StarchyStarchy vegetables like potatoes, corn, peas, vegetables like potatoes, corn, peas, beansbeansUnlike simple carbohydrates, complex carbs are digested at a much slower rate. As a result of this, the conversion to glucose also happens at a slower rate and your blood sugar levels will not fluctuate as rapidly as they do when digesting simple carbohydrates. Highly processed foods should be avoided. This is because they normally contain a higher proportion of simple carbohydrates. For example, whole grain bread (complex carbs) should be eaten instead of white bread which uses refined white flour (simple carbs).Complex carbohydrates are often also lower in fat and provide higher amounts of other essential nutrients like dietary fibre. It is for the above reasons that a diet of complex carbohydrates is preferable.

Simple vs. Complex CHOSimple vs. Complex CHOSimple Simple CarbohydratesCarbohydratesAre absorbed by the body quickly.Are absorbed by the body quickly.

Can cause fluctuations/spikes in you blood Can cause fluctuations/spikes in you blood sugar sugar level level (BSL) triggering an insulin (BSL) triggering an insulin reaction.reaction.Quick increases in BSL cause:Quick increases in BSL cause:

Increased appetite.Increased appetite.Prevents fatty acid metabolism.Prevents fatty acid metabolism.Suppresses growth hormone release.Suppresses growth hormone release.Conversion of sugar to fatty acid.Conversion of sugar to fatty acid.

Simple vs. Complex CHOSimple vs. Complex CHOComplex CarbohydratesComplex Carbohydrates

Are absorbed by the body slowly.Are absorbed by the body slowly.

Digest & release glucose into bloodstream Digest & release glucose into bloodstream at slow & steady rate.at slow & steady rate.

Slow release of CHO into the Slow release of CHO into the bloodstream:bloodstream:Regulates appetite.Regulates appetite.

Provides prolonged supply of CHO to the Provides prolonged supply of CHO to the blood stream.blood stream.Provides a nutritional energy substrate which Provides a nutritional energy substrate which will further spare & replenish muscle & liver will further spare & replenish muscle & liver glycogen.glycogen.

2.2.ProteinProteinss: : 15%15%

Proteins are the building block of Proteins are the building block of muscle.muscle.Proteins spare muscle breakdown Proteins spare muscle breakdown during exercise.during exercise.

Protein is essential for maintenance, Protein is essential for maintenance, growth & recoverygrowth & recovery of muscle tissue. of muscle tissue.

Protein: Energy & DigestionProtein: Energy & Digestion

Ignore bodybuilding trends---more is NOT Ignore bodybuilding trends---more is NOT better!better!

Only 20-30 grams of protein can be digested Only 20-30 grams of protein can be digested every 3-4 hours every 3-4 hours ((excluding post-workouts).excluding post-workouts).

Excess protein is counter-productive,Excess protein is counter-productive, because it can be broken down into glucose because it can be broken down into glucose & fatty acids.& fatty acids.

Avoid eating high protein meals 2-3 hours Avoid eating high protein meals 2-3 hours prior to an prior to an exercise or exercise or Match but can eat Match but can eat after matchafter match

Myth: Reduced-fat foods are always low in fat.Fact: These foods are lower in fat than their full-fat counterparts, but that doesn't necessarily mean they are "low fat." To know the facts, read the nutrition label and compare the fat content of two similar products with the same serving size. Use the nutrition label to check the calories.

Fat is the third nutrient essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food.When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories stored in fat.

3. 3. FatFat ( 30%) ( 30%)

3. 3. FatFat ( 30%) ( 30%)

Essential Fatty Acids (EFA) are Essential Fatty Acids (EFA) are required for growth, recovery, & required for growth, recovery, & overall health.overall health.

Fatty acids (FA) are an important Fatty acids (FA) are an important source of energy.source of energy.

Aid in absorption of fat soluble Aid in absorption of fat soluble vitamins.vitamins.

Protective padding for organsProtective padding for organs

Good and Bad Good and Bad FatsFats1. Saturated fats (butter, cheese, whole milk, ice cream, cream, and fatty meats)

2. Unsaturated fats (Fats that help to lower blood cholesterol if used in place of saturated fats. there are 2 types •1.Mono-unsaturated fats 2.Poly-unsaturated fats•olive and canola oils safflower, sunflower,

corn, and soybean oils. 3. Trans fatty acids: (These fats form when vegetable oil hardens and can raise LDL levels. They can also lower HDL levels ("good cholesterol) Found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines

4. Hydrogenated (oils that have become hardened)should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease

Water & Athletic PerformanceWater & Athletic Performance

Glycogen is stored in the Glycogen is stored in the muscle and liver together muscle and liver together with water.with water.

One gram of glycogen is One gram of glycogen is stored with three grams of stored with three grams of water.water.

This means when glycogen is This means when glycogen is used, water weight is lost in used, water weight is lost in the process. the process.

Hydration is one of the most Hydration is one of the most important factors in important factors in performance for all sports!performance for all sports!

Water & Athletic PerformanceWater & Athletic Performance Water replenishment is the most important Water replenishment is the most important factor during exercise.factor during exercise.

Outside the narrow range of 98-100°F, Outside the narrow range of 98-100°F, your your body will always sacrifice muscle function body will always sacrifice muscle function for temperature regulationfor temperature regulation..

Drink a minimum of 1 to 1.5 Drink a minimum of 1 to 1.5 litres a litres a dayday!!Flushes out metabolic waste productsFlushes out metabolic waste products

Maintains the bodies cooling systemMaintains the bodies cooling systemPrevents muscle cramps, strains and pullsPrevents muscle cramps, strains and pulls On Match days drink more!On Match days drink more!

Water & Athletic PerformanceWater & Athletic PerformanceDehydration equals:Dehydration equals:

Reduced endurance levelsReduced endurance levelsFatigueFatiguePoor staminaPoor staminaReduced maximum recovery between workoutsReduced maximum recovery between workoutsMuscle cramps and joint painMuscle cramps and joint pain

RememberRemember thirst lags behind need!!!thirst lags behind need!!!You are already dehydrated when you You are already dehydrated when you

sweatsweatDrink before you reach this stage!Drink before you reach this stage!

Water & Athletic PerformanceWater & Athletic Performance

Avoid High Carb Drinks that are over 10% Avoid High Carb Drinks that are over 10% simple simple sugars. sugars.

If you drink 12oz. of plain water, 8 oz. of it If you drink 12oz. of plain water, 8 oz. of it will will empty from your stomach within 15 minutes.empty from your stomach within 15 minutes.

If you drink 12 oz. of a If you drink 12 oz. of a >>10% sugar solution, 10% sugar solution, (Powerade)(Powerade)less than 1% will empty in the same period. less than 1% will empty in the same period. Simple glucose at 1-5% hardly inhibits Simple glucose at 1-5% hardly inhibits

stomachstomachemptying at all, and does provide a boost to emptying at all, and does provide a boost to

blood blood glucose. (Gatorade)glucose. (Gatorade)

Timing• Stay well-hydrated throughout the day, everyday:

urine should be clear and pale, and you should need to urinate at least 4-5 times per day.

• Two hours before practice or match: At least 2 cups of water or sports drink

• During warm-up: ¼ to ½ cup fluids as tolerated.• During practice or match: ½ - 1 cup water or sports

drink every 15 minutes(where possible). • After practice or match: 2½ cups water/sports drink

for every pound lost in sweat

Alcohol

The human digestive system cannot Tolerate or break down alcohol so it has to flush it out of your system very rapidly.Your liver has to work overtime to do this and so does your kidneys/bladder to expel it! (opening the flood gates…)

If you eat while you drink alcohol, your digestive system has to cope with the alcohol as a priority, therefore it pushes the food straight to fat cells to be able to do this.(Hips on women and abdomen on men)

Contrary to popular belief, Alcohol is not counted as fluid intake :0)

Alcohol Alcohol and Exercise   Alcohol affects the body's ability to turn food into energy, it slows down reaction times, increases body heat loss and reduces endurance.

If you have alcohol 24 hours before exercising you are more likely to develop muscle cramps.

Remember - if you were drinking the night before, when the time comes to really dig deep, there mightn't be anything there.

It is also important to remember that drinking before or during exercise can lead to injuries. Alcohol in the body can slow down the healing process leading to an increased recovery time from an injury.

Alcohol Alcohol and Sports InjuriesDrinking after the game or heavy exercise will have a major effect on soft tissue injuries.

Alcohol:• dilates and relaxes blood vessels, which leads to more bleeding and swelling.

• increases the time the body will need for recovery and repair.The sensible approach to alcohol and sport is:

• give your body a chance to metabolise any alcohol in your system by avoiding alcohol 24 hours before playing or training.

• put First Aid first, and if you’ve been injured, don’t drink alcohol until you’ve had treatment.

Meal FrequencyMeal FrequencyMeal frequency is the most important factor in Meal frequency is the most important factor in any any SportsSports program! program!

Keeps metabolic rate elevated.Keeps metabolic rate elevated.

Maintains blood sugar levels.Maintains blood sugar levels.

Maintains energy throughout the day.Maintains energy throughout the day.

Provides small Provides small ““packetspackets”” of macro/micro of macro/micro nutrients throughout the day.nutrients throughout the day.

Meal Frequency:Meal Frequency:Optimum DigestionOptimum Digestion

Limit carbohydrate (complex and simple) intake in the later Limit carbohydrate (complex and simple) intake in the later evening when activity level is low.evening when activity level is low.

Evening meals should consist of a high source of lean Evening meals should consist of a high source of lean proteins and fibrous vegetables & a low source of proteins and fibrous vegetables & a low source of starchy/grain CHO to prevent excess calories and fat storage starchy/grain CHO to prevent excess calories and fat storage (excluding evening practices).(excluding evening practices).

Eating the right combination of foods during your pre & post Eating the right combination of foods during your pre & post training workouts will be effectively replenished your bodies training workouts will be effectively replenished your bodies energy systemsenergy systems

Championship Football requires energy for:

Defenders: Agility, Precision, Endurance. Midfielders: Endurance, Agility, Quickness, Precision. Forwards: Explosive power, Precision, Agility. Endurance Goalie: Explosive power/Quickness, Precision, Agility, Strength.

Most positions in GAA rely 98% on aerobic energy, which is provided largely by carbohydrate and fat

What do I eat on Match Day?

4 Hours Before Pasta Stir-FrySandwiches Fajitas Eggs and ToastChicken, potato, veggie Veggie burger

2 Hours BeforeCrackersBiscuitsCereal with milkWaffles or pancakesPasta salad

1 Hour BeforeCereal bar ToastInstant breakfastNutrition shake

What do I eat on Match Day?Bake or broil food instead of frying it. Steam or microwave vegetables rather than fry

them.Examples and the best carbohydrates to eat are the Complex Carbohydrates - as

found in foods such as Pasta, Rice, Noodles,Baked Beans, Pulses (beans,peas,lentils), Brown Bread, unsweetened Breakfast Cereals, Potatoes and sweetcorn.

Peaches apricots and bananas are excellent choices in fruit.On match days fat and protein intake should be restricted and an easily digested pre-

match meal eaten about three hours before kick-off - with a 'top-up' high protein snack consumed 90 minutes later.

The stomach should then be practically empty during the gameA baked potato, pasta or rice with a low fat sauce or breakfast cereal with low fat milk

or banana sandwiches are all foods that are not too bulky and are easily digested. For a high carbohydrate snack try toast (or muffins) with jam or honey, jelly sweets or

sweetened cereal. Drink orange juice with the meal and the snack.After the game, a sweet snack should be consumed and fluids replaced. Fluid replacement is probably the most important nutritional concern for a soccer

player

Effects of Bad Nutrition• Fatigue is often caused by bad nutrition. • Colon Cancer has been known since the seventies to be

diet related. Eating high saturated fat (red meat, etc.) is a main cause.

• Five of the top 10 causes of death are all lifestyle related.

• The five biggest reasons people are under a doctors care are low quality of life, cancer, stroke, hypertension, and heart disease.

• Good nutrition can help you bounce back from the effects of stress.

Food Pyramid

Smoking Smoking has obvious health risks. It fills your body with Carbon Monoxide amongst other carcinogenics (cancer causing agents) etc..The main danger with smoking in relation to Nutrition is the damage smoke does to the arteries throughout the body. It filters through, making abrasions in the walls of the arteries. When Cholesterol is passing through the walls, these abrasions catch lumps of it and it stays there building up. Eventually with Blood pressure rising, it will flush through the arteries breaking this lump off. This will in turn either travel to the heart casuing a blockage and heart attack or to the brain causing a stroke

Stretching & Injuries

The Truth …and nothing but the Truth so help me God!

Stretching – An Intro • Stretching is the process of placing

particular parts of the body in a position which will lengthen the tendons and muscles. It enhances athletic performance, reduces the possibilities of injury and minimizes muscle soreness.

• The benefits of Stretching is extended range of movement, this gives increased comfort, a greater ability to move more freely and….

reducing our risk of injury.

Injuries and stretching• There is irrefutable evidence if you stretch you avoid

injury and if you don’t , you will either cause a new injury or exacerbate an old one or weak structure that will give way.

• You should never ignore injury and its very important you do the basics to prevent serious injury or shorten the rehab on a new injury.

• Basic injury care is R.I.C.E• Rest • Ice• Compression• Elevate

Injuries and stretching• Rest – You need to rest immediately and get off the injury ASAP.

The longer you stay on it, the more damage you do or risk making it a lot worse.

• Ice – Always use Ice in the first 24 hrs of an injury in 2 hour stints using 10 mins on the are and 5 mins off.

NEVER USE HEAT OR DEEP HEAT!!!!

• Compression – Keep the area compressed to stop inflammation and provide blood flow if an open wound

• Elevate – Keep the limb or area raised above the heart area so the flow of blood and fluids is constant

Stretching Static Vs Dynamic• Stretching offers many benefits, but there is

an issue about the type of stretching and the timing of stretching before training and

athletic competitions • There are many types of stretching but we will

look at two main types here!• Static (holding a stretching exercise in one

position without movement)• Dynamic stretching, which means moving while

stretching (arm swings, knee rotations, neck circles).

Stretching Static Vs Dynamic• Using Static stretching is it a wise pre-training strategy?• Researchers show that athletes should not perform

prolonged static stretching before the big game or a key practice session because this slows muscle activation for around an hour afterwards.

• Static stretching builds flexibility and should be performed regularly, just not immediately before a big game or a key practice session but maybe after or to return your muscles to normal length as part of rehab.

• Static stretching can be used as part of a warm-up for training. However, static stretching will slightly slow down athletes for an hour afterwards so examine your training goals

Stretching Static Vs Dynamic• Using dynamic stretching is it a wise pre-

competition strategy?• Dynamic stretching (arm swings, hip rotations, knee

rotations) will aid in the pre-competition, pre-practice warm-up process by increasing flexion in the joints and increasing body temperature. This method is preferred before athletic competition.

• The best way to improve overall flexibility is static stretching with 30 second stretch-holds performed away from events requiring peak performance and as much dynamic stretching pre-competition!

Stretching Time spent• Do static stretching with 30-second stretch-holds in practice

• Gains in flexibility are dependent on the "duration" of stretch-hold position, and researchers show the best "stretch-hold position" (for

time-spent) to increase flexibility is 30 seconds.

• Best" means optimal results for time-spent. You can get positive results with 2 minute stretch-holds, but 30 seconds yields equal

results.

• The long-term effects of stretching on range of motion show that after six weeks, those who stretch for 30 seconds per muscle each day

increased their range of motion much more than those who stretched 15 seconds per muscle each day.

• However no additional increase was seen in the group that stretched for 60 seconds. Another 6 week study conducted found that one

hamstring stretch of 30 seconds each day produced the same results as three stretches of 30 seconds.

• Therefore do 1 x 30 second stretch and move on!

Standard Stretches

Shoulder Stretches

Back Stretches

Leg Stretches

Hip Stretches

Glutes Stretches

Neck Stretches

Eccentric Stretching • One other type of stretch to consider is

Eccentric Stretching which can be invaluable in rehab of any injury. Eccentric means stretching a muscle to its full safe length and then strengthening once its there.

• This has added benefits over static and dynamic stretching.

• You would stretch the leg statically for 30 seconds in the position as shown and then once done, you would perform the eccentric stretch by pushing the foot into the table in 5 seconds bursts with 5 second gaps between pushes.

• 2 sets of 5 is good to start with and work up to 4 sets of 5 if needed in rehab.

PNF Stretching • Pnf or (Proprioceptive Neuromuscular

Facilitation) is when you contract a muscle and your body automatically relaxes the opposing muscle (the antagonist).

• For example, when you tighten your biceps, your body automatically relaxes the triceps. The full PNF pattern is done with the assistance of the therapist telling you to "contract for about 6 seconds, relax. They will then stretch the muscle to safe length!

• Example here is the Hamstring on own and with partner or Therapist

• PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength

Thank You!

By David Murphy NMTNeuromuscular/Physical TherapistPhone : 087 97 86 814

Dave@allsportinjuries.iewww.allsportinjuries.ie