Pre Season Training

Wednesday 9th December 2009 7:57am

pre season

The better prepared we are for the season ahead the easier we’ll manage and recover from the first serious game. “If it’s to be it’s up to me” applies to training. Discipline is the key in all aspects. You can do all the hard physical stuff and still struggle unless you get adequate rest and optimal nutrition.

A lot of us will start exercising for the first time at pre season training. When the body is exercised more than the daily routine it uses up nutrition much faster. Additional nutrition needs to be balanced to the amount of exercise that is practised. If you don’t do this then you’ll soon notice those muscle cramps and the aches and pains of exercise will linger longer in the rest period.

So what is good nutrition - all those things you know you should do but probably don’t do often enough?

This includes:

Proper rest without alcohol
Definitely no smoking
Eating fruit and vegetables - without the ice cream, cream and dressings like chocolate sauce or mayonnaise
Eat whole grains like oats, rye and rice for quality, long lasting carbohydrates.
Enjoy protein in the form of soft boiled eggs, lamb, fish and chicken.
Soy or whey powder drinks are ok as a meal replacement if made with water and fruit or honey to taste.
Keep meals simple and plain. Steam vegetables and eat fresh fruit not canned.
Make sure you drink enough hydrating drinks like mineral water or some caffeine free sports drinks.

Additional supplements that may enhance your training regimen are:

Calcium and Magnesium for muscles and joints
Omega 3 Fish Oil for joints and minor inflammation
Coenzyme Q10 to enhance cellular energy
DHEA for energy when fatigued
Multi vitamins and minerals for general well being
Kelp may support weight loss
Iron can be included if you tend toward being anaemic.
Short term use of Korean ginseng a week before competing may give you a boost.
B vitamins in a B complex and chromium will help the conversion of carbohydrates into energy.

Don’t underestimate the value of good nutrition and supplements and your opponents will never underestimate you.

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.