

From an outsider looking in, it seems for many sports clubs and teams around the country coaching sessions nowadays are more effectively and efficiently structured, planned and carried out. With much more emphasis on set play rehearsals, real game scenarios and well thought out drills, cardio vascular training, conditioning and flexibility. Appropriate match day nutrition and hydration, however, for many, still seems to be a little behind the times. How many of you are still โre-fuellingโ solely on a very heavily endorsed and incredibly well marketed (at the time) isotonic drink that โkeeps you going 33% longer?โ (I lived on the stuff through college โ it is Very tasty!)
Getting your nutrition right on match day alone will not make up for poor nutrition in the lead up to the match. Pre-match day (days leading up to a match) eating habits along with adequate hydration are key. Hereโs what you should consider around match day and (pre-match) nutrition and hydration:
Like anything diet/nutrition related, individual preference and taste accounts for 100% of your food choices. The above is set out just as a guide to follow or to adapt incorporating your own food choices and preferences, likes and dislikes.
#jlynchptcentre
From my experience here are 3 major reasons people’s diet adherence is poor and how to improve it:
1. The plan is too complicated. Macro-nutrient breakdown, supplementation, nutrient timing. All fantastic data to understand and have at your disposal. But are they really necessary for all clients? Here are two very likely assumptions about Mary and John: 1. They have no interest and don’t give a sh!t about macro-nutrient breakdown. 2. They are set in their ways and mostly need assistance with the structure of their eating habits and food choices. 3. They just want to lose a few pounds for the big wedding coming up, they don’t want to be magazine cover models! Coaches, act accordingly.
2. The plan has too many drastic changes. Peak week of contest/photo shoot prep – fair enough. The days in the lead up to the cup final – again, worth including appropriately if necessary. John & Mary though?… As little change from the ordinary as possible!! No John or no Mary of any respectable age will completely change their diet & eating habits, not when it’s “served them so well” for the last 25/30/40+ years. Request a detailed food diary from your clients. Aim to tackle 1-2 diet improvements per week, allow longer time periods if necessary. Call them “improvements” rather than “changes”. John & Mary don’t like change, & I don’t blame them, most people don’t.
3. The end goal is unrealistic & way out of reach. In paying you for your coaching, your clients are paying for, and expect, your honestly. Always. With most cases of John & Mary, either the goal needs adapting, or the the suggested time frame needs adapting, or both. Education and the coaches experience here are key. Mary & John often don’t have the know-how or the experience to appropriately design a realistic goal & accompanying timeline. Step up & lead them appropriately. Nothing is impossible but some targets will take far, far longer than people think they will initially.
Nutrition plans that require drastic lifestyle changes are less effective than those that require small, more sustainable, manageable changes. ๐ฏ
Thanks to John and Mary, who unknowns to the themselves, played a vital part in this article!
College life is a stressful and demanding time for students. For many, monitoring calorie intake and ensuring you get to the gym regularly, naturally drops lower down on a student’s priority list. Below are our Top 5 Lifestyle Tips to avoid Weight Gain while studying.
1. PLAN AHEAD
When you plan ahead in advance you’re much more likely to stick to those plans. Planning and prioritising your nights out will best prepare you to eat and exercise accordingly and appropriately before and following a night out.
As any student will vouch for, unplanned sessions are usually the best and great craic but usually also account for the most “damage” ๐ฅด
2. PUNCH CLEVER WITH YOUR FOOD-SHOP
If it’s not in the cupboard or the biscuit bin – well you can’t eat it – simple as. Not to mention the financial benefit if you can avoid filling your baskets with unnecessary high-calorie, processed and savoury foods.
3. CHOOSE LOWER CALORIE OPTIONS AT THE BAR
A pint of cider or a vodka with a low/calorie free mixer can carry as much as 180 calories in difference. For arguments sake, you have 6 drinks of an evening out with friends (I appreciate there is at least one Shane McGowan enthusiast in every group who easily has 6 vodkas with dinner while still actually contemplating whether to go out or not!) but back to my point, 180kcals x 6 = 1080 calories!! Do your homework ahead of time and choose wisely at the bar. Be calorie conscious.
4. STAY MOVING
Early mornings + late nights = plenty time laid out on the couch and afternoon naps. This means less activity and less calories burned. Run, walk or jog… Jump, swim or skip. Just move, and move often.
5. MAKE A CONSCIOUS AND MATURE CHOICE – AVOID SETTING YOURSELF UP FOR REGRET.
Enjoy your time I’m college. It’s an exciting chapter of your life and an opportunity so many people don’t get to experience. Learn. Experiment. Socialise. Have fun. But don’t find every excuse to ignore and abandon your health and fitness. Whether you’re aware of it and consciously do it or not, you’ll successfully allocate time for lecturers, study, projects, socialising and down time. You’re good at assigning time for different demands so adapt the same approach to physical activity and ensure it gets done.
Tag a student who could benefit from this little check list!