His words of advice are very interesting and highly useful. Thanks bro!

tom parry - manchester city FC

Breakfast (pre-training)

•IDEALLY players will arrive a good 2 hours before the start of the session to allow for a good quality, balanced breakfast to be consumed.
•CARB – Low glycemic index carbohydrate (slow release) e.g. porridge, muesli, whole meal bread
•PROTEIN – Eggs (boiled or poached), sliced chicken or turkey (not processed).
?Additional supplementation will include BCAA and Glutamine (which make up a large proportion on muscle and are essential for recovery), given to the players in a hypotonic (4% sugar) high sodium sports drink in the hour before training.
NB, If the players struggle to eat in the mornings then a high protein (40 g) meal replacement will be given. This protein source comes from whey and casein and so releases amino acids both instantly and in a controlled manner over 4 to 5 hours.

Post-training

Recovery Shake

•High in whey protein (fast release) and fast releasing sugars, this is consumed immediately after training to aid recovery.
?Addition of creatine can be used here as the high amount of sugars in the shake is good for creatine uptake.
•Alternatively, players can have a high carb drink stacked with tasteless glutamine, BCAA and creatine powder.

Lunch

•High glycemic index (fast release) carbohydrates are useful here to aid sugar intake at the muscle and muscle glycogen (your muscle carbohydrate stores) restoration e.g. White rice, Pasta, Potato, white bread.
•Good quality protein e.g. Grilled chicken, Fish.

Snacks

•Nuts and seeds – High in protein, salts and Omega 3
?Omega 3 is essential for joint and cardiovascular health
?Salts are important for maintaining whole body water – with a high level of fluid intake it is essential to increase salt consumption to ensure that fluid is kept in the body.
•Fruit – Generally low to medium GI (slow release) as fructose needs to be taken to the liver to be converted to glucose.
•Full of essential vitamins and minerals needed to support recovery and health.
NB, Do not eat fruit straight after a high carbohydrate based meal as the fructose may be converted into fat for storage.

Dinner

•Reduce carbohydrate intake (avoid high glycemic index carbohydrate e.g. potato, white rice, white bread, pasta)
•Go for small amounts of carbohydrates that are high in protein and fibre e.g. Lentils, chick peas, brown rice.
•Good quality, low fat protein e.g. Chicken, fish, beef fillet, pork loin.
•High amount of vegetables e.g. broccoli, cauliflower, spinach and carrots.

Before bed

•After a game or difficult training day a slow releasing protein (casein) shake before bed will help support the recovery as you sleep.

Tom also wanted to mention the dedication and professionalism that Man City striker CRAIG BELLAMY shows in his approach to training and nutrition. He is an intelligent athlete who knows his body well and listens to advice. I can remember from my time at Liverpool FC how Bellamy insisted on living within 45 min of the training facility so he could arrive fresh and then get home easily to rest and recover.

On a personal level my flight to LAX is booked so I look forward to seeing you all in the summer!

James

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Questions and Answers for YOU to ask.

Tom Parry (see his blog spot above) is the newly promoted Sports Scientist for Manchester City First Team. There have been huge developments within the Club as they are now the most improved squad in the world. With that comes pressure and the need to have players at their very best and ready to perform. The most up to date science in player performacne is being used at City and Tom is at the head of the information. Find out all you want to know in this one off opportunity with the trainer to the Players you see on TV.

MAINE ROAD STADIUM HOME OF MANCHESTER CITY

MANCHESTER CITY FC

Send us in your questions for Tom to get specific answers for YOU. It can be about nutrition used by Manchester City players, their training program for individual development, training recovery or preparation, healing fo injuries or more. Send in your questions to

ADMIN@DMS11.com

and we will get the answers back soon. Deadline is November 1st, 2010.

James

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