[UPBEAT INTRO MUSIC]

 

>> MARK:    Well, the word "nutrition" means "food", effectively.

Protein is particularly important

because it's a big portion of bone

and tissues, and joints,

so you need to make sure you get enough protein

on a daily basis.

Carbohydrate is very important for energy,

as is fat.

So all three are very, very important

to make sure that you grow properly

and can exercise properly.

 

[UPBEAT BACKGROUND MUSIC]

 

>> SAM:     Before games, the main thing that I try to do

is squeeze as many high carbohydrate foods into myself as possible.

I don't want to lose energy in the game.

So that's the main thing I focus on before games,

pastas, rice, have cereal, so the night before is important.

I eat lots of pasta,

always have a pasta dish the day before a game.

And in the morning, as well, have a big high-carb breakfast.

And we always plan to make sure that we eat about three hours

prior to a game, because that's the time period

it takes for the carbohydrates to have an effect on your body

so that the energy is released at the right time.

 

>> ALEK:    The day before a game,

we tend to have more carbohydrates than we do on an easier  day,

or a lighter training day,

just because we need that carbohydrate source

to provide the energy to perform.

After we've played, or after a hard training session,

we typically have a meal after that game,

quite heavy in protein content

because that allows the muscles to regenerate and fix themselves

prior to playing again.

Our players have individual programmes

in terms of their nutrition,

and it's based on their requirements when they play.

Some positions that we have need to run more,

they need to jump more, and therefore they need more energy

than other positions.

Some players may be injured,

at which point they may be not training as much as

the healthy players, so we need to reduce the overall

amount of calories that they have in a day.

 

[UPBEAT BACKGROUND MUSIC]

 

>> TOM:     Having a balanced diet is really good for me

and it's really good for young people growing up,

aspiring to be the best.

So I make sure

I have a lot of carbohydrates and proteins

because that's the main thing that I need at the moment.

You need your fats to replace the things that you've lost

during the day, to get everything back,

so for the next day, you know that you're feeling good.

 

>> ALEK:    Yeah, we have players from all over the world

so when we're creating our meal plans,

we have to think about, culturally, what they eat,

so we have to make sure that

not only does the food support performance,

and recovery,

but it also supports their needs from where they come from,

so they foods they like to eat, and also what it's presented like.

 

[UPBEAT BACKGROUND MUSIC]

 

>> ALFIE:   My tip is to try and have a colourful plate.

It gives you the right balance of the nutrients,

and all different foods to aid your body

and help with the growth and repair.

I think one of the big tips I give to children to eat well,

is don't be afraid to try new things.

You'll find a lot of things

that you might not immediately fancy,

actually taste really nice and are really good for you.

So I think that's a really, really big tip.

And plenty of variation, that's also really important.

And probably the third thing is plenty of fruit and vegetables

to make sure you get lots of

natural sources of vitamins and minerals.

 

[UPBEAT CLOSING MUSIC]