#SNOOZE NUTRITION PROFESSIONAL#
#SNOOZE NUTRITION FREE#

вЂњThe most disruptive element of night games is that it short-circuits your sleep programme,вЂќ says Littlehales. Follow up with a light, easily digestible meal. вЂњYouвЂ™re looking to maintain your sleeping and waking routine but also take advantage of the natural dip in your bodyвЂ™s clock around mid-afternoon вЂ“ usually between 2pm and 4pm вЂ“ to fit in a nap, so nowвЂ™s the time to do just that,вЂќ advises Littlehales.ДЄ walk or light stretch session in the late afternoon can loosen any stiffness and help prepare muscles for the evening. Kick-off is still over seven hours away so a meal at this point as opposed to a lighter snack is no problem. Prepare your muscles with a light training drill. Players who adhere to sleep cycles have seen a 54 per cent increase in alertness, awareness and reaction times.вЂќД«egin with the first of a number of small meals through the day designed to supply energy without spiking blood sugar. вЂњStick to the plan and donвЂ™t be tempted to вЂlie inвЂ™ because youвЂ™re kicking off later in the day вЂ“ this will only disrupt the pattern youвЂ™re trying to establish. вЂњUp you get,вЂќ says hard taskmaster Littlehales. вЂњAim to be asleep by 23:00 but if youвЂ™re struggling, donвЂ™t force it: get up and read or listen to music, then try to sleep again 90 minutes later,вЂќ says Littlehales. вЂњA hot or cold shower or bath before bed can help promote sleep as changing body temperature shortly before bed can lead to better sleep and help reduce muscle soreness that could disrupt sleep,вЂќ says Littlehales. вЂњAvoid huge meals mid-evening,вЂќ warns Littlehales, вЂњas leaving it too late to take food on board can stir up the digestive system and over-stimulate the brain вЂ“ the last thing a player needs in preparation for bedtime.вЂќ ThatвЂ™s fine, but ensure youвЂ™re up and alert again by 13:30 to go through stretches and warm-up drills. Some players will use a power nap as part of their pre-match preparation.

#SNOOZE NUTRITION FREE#

вЂњWith a 3pm kick-off and a free morning you can do light training sessions and warm up the muscles for the activity ahead,вЂќ says Littlehales.ДЄ pre-match meal should be consumed approximately three to three-and-a-half hours before kick-off. With an afternoon kick-off it may be preferable to вЂfront loadвЂ™ your energy by having a bigger breakfast, with protein and slow-release carbohydrates. Athletes who follow natural вЂcircadianвЂ™ rhythms of the day вЂ“ such as waking at around sunrise вЂ“ have less sleep issues and recover quicker. вЂњIn any sleep routine itвЂ™s crucial to keep a constant waking time,вЂќ says Littlehales.

вЂњ11pm is the optimum time for the body to start its recovery cycle,вЂќ says Littlehales вЂ“ so aim to be in bed by 22:45 at the latest. вЂњGet into a habit of sleep preparation by reducing artificial light and turning off computer games,вЂќ says Littlehales. Spicy foods, rich desserts and, of course, alcohol have been shown to prevent deep, quality sleep if taken late in the day. вЂњBe aware that your choice of meal can disrupt your recovery times,вЂќ says Littlehales. NB: an alarmed nap means one ending with an alarm, rather than panicked shut-eye. вЂњTake an alarmed nap for 20-30 minutes, so you do not drift into the deep sleep stage,вЂќ says Littlehales. Nap time: 40 winks now will improve levels of cortisol (stress hormone) in the blood.

#SNOOZE NUTRITION PROFESSIONAL#

вЂњNo more coffee after this point in the day: most people who perform in professional sport will cut caffeine out altogether or restrict it for up to 12 hours before they want to sleep,вЂ™вЂ™ says Littlehales. вЂњCaffeine-based sports drinks at this time wonвЂ™t have as much of an adverse effect on your night-time recovery period as they would if taken later in the day.вЂќДЄ lunch of chicken and pasta вЂ“ choice of the stars. Light and energy-focused breakfast ahead of the session.Д®nergy booster sports drink or high-carb snack prior to kick-off. Set the alarm for 06:45 to be up and out of bed for 07:00 for breakfast, travelling to the game, preparation and warm-up.

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