Athletic-dev-2025

16 16 LI FESTYLE FACTORS WELLNESS Wash your hands regularly. Maintain your personal hygiene. Get 8-9 hours of sleep per night. Ensure you spend 15-20 mins per day in direct sunlight (this improves your vitamin D levels which in turn helps calcium be absorbed).     HYDRATION Bring your own water bottle to every training session and match. Sip water regularly throughout the day. Aim to drink 2 pints of milk per day (source of calcium) to keep your bones strong and healthy    NUTRITION “If you can kill it, catch it, pick it or grow it” then you aren’t going to go too far wrong. “EATTHE RAINBOW” by getting lots of colours on your plate (FRUIT + VEG!!!). Aim to fuel your body before training or matches with your GO foods (carbohydrates). Aim to eat well after with your GROW foods (protein). Stay away from processed foods.      CLICK HERE FOR: PLAYER NUTRITION PDF