Scribd
Upload
138 views

Nutrition - Fueling For Optimal Performance

This document summarizes nutrition guidelines for soccer players to optimize performance. It covers everyday nutrition needs including calories, carbohydrates, proteins and fats. It also discusses pre and post workout/game meals and snacks to replenish energy stores and aid recovery. Guidelines are provided for hydration, eating on the road, and supplement use. The overall message is that proper nutrition with balanced meals and hydration throughout the day and surrounding workouts/games is key to fueling soccer performance.

Uploaded by

Tchelito
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
138 views

Nutrition - Fueling For Optimal Performance

This document summarizes nutrition guidelines for soccer players to optimize performance. It covers everyday nutrition needs including calories, carbohydrates, proteins and fats. It also discusses pre and post workout/game meals and snacks to replenish energy stores and aid recovery. Guidelines are provided for hydration, eating on the road, and supplement use. The overall message is that proper nutrition with balanced meals and hydration throughout the day and surrounding workouts/games is key to fueling soccer performance.

Uploaded by

Tchelito
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 18

NUTRITION FOR SOCCER:

FUELING FOR OPTIMAL PERFORMANCE

Erika Carbajal, Sports Nutritionist

1
TOPICS TO BE COVERED
• Everyday nutrition

• Protein and carbohydrate needs

• Meal planning basics

• Pre-/post- workout meals

• Pre-/post- competition meals

• Eating on the road

• Fluid needs

• ???
2
EVERYDAY NUTRITION
• Calorie Needs

• Healthy, active young men need approximately 200-2200


Calories/day

• Individual needs may be higher or lower depending on


metabolic rate and level of physical activity

• Sample meal plan (handout)

3
EVERYDAY NUTRITION
CONTINUED
• Calorie Composition

• ~55-65% Calories from high-quality carbohydrates

• ~15-20% Calories from lean proteins

• ~20-30% Calories from mostly unsaturated fats

4
EVERYDAY NUTRITION
CONTINUED
• What is a high-quality carbohydrate?

• Whole grain breads, bagels, English muffins, tortillas

• Whole-wheat pasta

• Brown rice

• Whole-grain cereals

• Fruits

• Vegetables
5
EVERYDAY NUTRITION
CONTINUED
What is lean protein?
• Grilled chicken breast – Non-fat/low-fat milks
and cheeses
• Tuna and other fish
– Cottage Cheese
• Turkey – Non-fat/low-fat yogurt
– Beans
• Lean cuts of beef – Tofu
– Hummus
• Lean ground turkey or beef
– Edamame
• Eggs/egg-whites
6
KEYS TO HEALTHFUL EATING

• 1. Variety – there is no one magic food

• 2. Moderation – ALL foods can fit into a well-balanced diet

• 3. Wholesomeness – choose natural or lightly processed foods


as often as possible

• 4. Planning Ahead is KEY TO SUCCESS!!!

7
• The 10 Nutrition Rules To Live By:

• 1. EAT BREAKFAST EVERY DAY: When you eat


within 30 minutes of waking up, you jump start your
metabolism. This gives you more energy to get your
day going.

• 2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each


meal. Choose a wide variety of colors for the biggest benefit.

• 3. Include a LEAN protein source with each meal.

• 4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil,
nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

• 5. Choose the least processed forms of food such as fruits, veggies,


whole grains and high fiber carbohydrates.
• 6. 3 for 3: Eat smaller portions more often, spread evenly across the day.
No excuses – you should be eating 4-6 meals/day! Aim for all three
macronutrients (carbs, protein, and fat) every three hours for optimal
fueling.

• 7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at


least three liters of water every day.

• 8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery


meal or shake that combines both carbs and protein immediately after
your training.

• 9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are


not getting what you need through food, add a multivitamin supplement
into your daily routine.

• 10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily,
consider power naps when you can. The body recovers and repairs best
when it is sleeping.
PRE- MEAL / SNACK

• Eating balanced meals and snacks throughout the day will


result in adequate energy during workouts.

• aim for easily digestible foods for snacks pre-game/


practice:

• crackers, apple, CLIF


bar, Herba Life protein bar or shake,
1/2 whole grain sandwiches, pita and hummus

• Meal = 3-4hrs before and 500-600 cals

10
POST-MEAL / SNACK
• Goal of post-workout meal/snack: to replenish glycogen stores
and provide adequate protein to repair muscle tissues

• Should be consumed within 30 minutes of a heavy workout

• Mostly carbohydrate with a small amount of protein. Examples


include:

• Yogurt and fruit

• 1/2 Bagel with peanut butter

• Energy bar or drink (Low Fat choc milk, Gatorade or HerbaLife


bar or shake)

• Follow the post-workout snack with a balanced meal (lunch or


dinner) within 60-90 minutes 11
NIGHT BEFORE COMPETITION
• The meal eaten the night before (or even two nights before)
competition is more important than the meal eaten right before
competition.

• The meal the night before competition should be heavier on


carbohydrates, light to moderate in protein and low in fat.

• Examples include:

• Stir-fry with chicken over rice

• Pasta with lean ground meat sauce

12
PRE-COMPETITION MEAL AND THE USE OF LIQUID MEALS
AND SPORTS BARS
• Advantages of liquid meals over solid meals for pre-competition nutrition:

• well balanced in nutritional value

• high carbohydrate content

• no bulk, easily digested

• practical, may be taken closer to competition

• Advantages of sports bars:


• good source of carbohydrate

• convenient

• Liquid meals and sports bars should not be used on a regular basis to replace
healthy meals and snacks.
13
EATING ON THE ROAD
• PLANNING AHEAD!

• Good examples of healthy restaurant choices:

• Sandwich/ Salad shops (Subway, Quiznos, Togos)

• Encourage lean protein with lots of vegetables, baked chips

• Bagel shops (Bruegger’s, Einstein Bros., Noah’s)

• Bagel with light cream cheese or egg for breakfast with fresh fruit or juice

• Italian eateries

• Encourage pasta dishes with non-creamy sauces, non-fried items

• Supermarkets

• Salad bars, bagels, fruit, delis, yogurt, lunch meat, bread and peanut butter, cereal
or low-fat granolas, protein bars, trail mix,14 grain bars, etc.
INTRODUCE A “TEAM
COOLER”
• Or purchase an individual cooler
• Great for long bus rides and away games
• Fill
the cooler with healthy snacks such as apples,
bananas, bread, peanut butter, carrots, hummus,
edamame, low sodium lunch meat, string cheese, non fat
yogurt, pretzels, rice cakes, dried fruit, nuts, bagels, low fat
chocolate milk

15
HYDRATION!!!!

• Water’s most critical function for athletes is the regulation of body


temperature.

• Thirst is not an adequate guide to hydration.

• Regulate fluid intake by drinking according to schedule rather than


by perceived thirst.

• NO COFFEE & NO SODA -->leads to dehydration -->


cramping, fatigue & light headedness

16
HYDRATION GUIDELINES FOR
ATHLETES
• 12-20 oz 2-3 hours prior to exercise

• 6-12 oz every 15-20 minutes during exercise

• 16-24 oz for every lb of body weight lost after exercise

• Add glucose and electrolytes (ex. Gatorade) to increase


absorption and replenish losses (anything over 60 minutes).

• Dehydration is not an option!

17
NEXT STEPS…
• Check MDHS Soccer webpage for nutrition updates & handouts

• refer to Handouts to aid in your Sports Nutrition Program (given


via email)

• Refer to the meal plan that corresponds to your daily caloric needs

• Start making changes Today!

• email me with any questions: [email protected]

18

You might also like