Posted October 3rd 2016, Mark Raynsford (Girls U12 Manager & Personal Trainer)
Food choices and water intake is huge for many factors around our bodies, but for growing girls and boys it will massively affect their energy levels, mood state and hormones!
So which foods will help control/balance the above, and be better options pre-football?
- Upon rising a glass of water (optional slice of lemon or lime in for flavour and aids digestive system) - our bodies are over 65% water, and this aids in all of our bodily functions. Even slight
dehydration can cause irritability, fatigue, “mind fog”, muscle cramps, ‘false feeling of hunger’ - (often hunger symptoms can be a sign of dehydration) Ideally, if they can get through 500ml water a
day this would really benefit them (more on hot days/with exercise) Dependant on levels it can take up to 5 days to fully hydrate, so regular consumption throughout a day is crucial. Once you’re
thirsty, you’ve already reached a point of dehydration.
- Our blood sugar levels are low in the morning, and we want to increase these steadily, and keep them balanced for the next few hours (for the day essentially!) - Our blood sugar levels dictate
our energy and mood levels massively (and on a side note our weight)
- Sugary foods(sweets, cakes), including breakfast cereals, toast, pastries etc will all digest quickly, and raise our blood sugar levels fast - this gives that quick energy burst, but then they
fall dramatically, as our body works to level them out (high blood sugar levels are detrimental to our health, so our body works to balance) - these highs and lows in blood sugar levels have the same
effect on our energy levels and mood, especially in the younger ones! Certainly for football, we want sustained energy levels.
Below are some better options for breakfast that will give improve energy, balance and health benefits...