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    Eat Right To Meet Your Goooal!: Eating Right Every Day

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    najibazmi18
    The document provides information on proper nutrition for soccer players. It discusses the importance of carbohydrates, proteins, fats, hydration, and meal timing. The key points are: - Carbohydrates are the most important nutrient for soccer players as they fuel prolonged activity. Complex carbs from foods like grains, fruits, and vegetables should be emphasized. - Proteins help restore muscles but excess fat should be avoided. - Hydration is critical, and water alone may not be sufficient for rehydration - sports drinks with electrolytes are recommended. - Pre-game, half-time, post-game meals should provide carbs and proteins to replenish glycogen stores

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    Eat Right To Meet Your Goooal!: Eating Right Every Day

    Uploaded by

    najibazmi18
    46 views18 pages
    The document provides information on proper nutrition for soccer players. It discusses the importance of carbohydrates, proteins, fats, hydration, and meal timing. The key points are: - Carbohydrates are the most important nutrient for soccer players as they fuel prolonged activity. Complex carbs from foods like grains, fruits, and vegetables should be emphasized. - Proteins help restore muscles but excess fat should be avoided. - Hydration is critical, and water alone may not be sufficient for rehydration - sports drinks with electrolytes are recommended. - Pre-game, half-time, post-game meals should provide carbs and proteins to replenish glycogen stores

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    Original Title

    SOCCER NUTRITION

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    The document provides information on proper nutrition for soccer players. It discusses the importance of carbohydrates, proteins, fats, hydration, and meal timing. The key points are: - Carbohydrates are the most important nutrient for soccer players as they fuel prolonged activity. Complex carbs from foods like grains, fruits, and vegetables should be emphasized. - Proteins help restore muscles but excess fat should be avoided. - Hydration is critical, and water alone may not be sufficient for rehydration - sports drinks with electrolytes are recommended. - Pre-game, half-time, post-game meals should provide carbs and proteins to replenish glycogen stores

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    46 views18 pages

    Eat Right To Meet Your Goooal!: Eating Right Every Day

    Uploaded by

    najibazmi18
    The document provides information on proper nutrition for soccer players. It discusses the importance of carbohydrates, proteins, fats, hydration, and meal timing. The key points are: - Carbohydrates are the most important nutrient for soccer players as they fuel prolonged activity. Complex carbs from foods like grains, fruits, and vegetables should be emphasized. - Proteins help restore muscles but excess fat should be avoided. - Hydration is critical, and water alone may not be sufficient for rehydration - sports drinks with electrolytes are recommended. - Pre-game, half-time, post-game meals should provide carbs and proteins to replenish glycogen stores

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    © All Rights Reserved
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    of 18

    Eat Right

    To
    Meet Your
    Goooal!
    Eating Right Every Day
    The Food Pyramid
    Fats, Oils & Sweets
    USE SPARINGLY

    Milk, Yogurt &


    Meat, Poultry,
    Cheese Group
    Fish, Dry Beans,
    2-3 SERVINGS
    Eggs & Nuts
    Group
    2-3 SERVINGS

    Vegetable Group
    3-5 SERVINGS
    Fruit Group
    2-4 SERVINGS

    Bread, Cereal,
    Rice & Pasta
    Group
    6-11 SERVINGS
    Some Facts:
    • The average distance cover by a football player
    during a 90 minute competition is about 6.2
    miles.
    • An all sprint takes place every 90 seconds.
    • ~1600-1800 calories expended per match.
    • Majority of calories provided by glycogen reserves.
    • Glycogen: storage form of glucose.
    – Found in muscles & liver
    – Converted to glucose to supply energy
    during activity
    • Water losses up to 2 Liters are common
    – Losses increase with extremely hot environments
    Nutrition & Football
    • Carbohydrates

    • Proteins

    • Fat
    Carbohydrates
    • Complex carbohydrates fuel the body
    most efficiently in prolonged physical
    activities.

    • Cereals, fruits, vegetables, breads, and pastas


    are good sources of carbohydrates.

    • Refueling of muscle with carbohydrates should begin


    as soon as possible following a match or a strenuous
    training session.
    Proteins
    • Protein helps to restore new fuel in the
    muscles fast and allowing you to
    perform at maximum level when your
    body needs it on the field.

    • There is a lot of protein in ground beef,


    chicken and The majority of this protein
    is combined with a large portion of fat.
    Fat
    • Soccer players burn a lot of calories but fat
    should still be minimized in the athlete’s diet.

    • Fat is not an efficient provider of energy.

    • Although there is a lot of energy stored in fat, in


    long duration sports like soccer. The body fuels itself
    mainly from Glycogen.
    Pre-Game feeding
    “game time 4pm”
     8:30-9am: Breakfast options: cereals, milk,
    juices, fruit, bagels, toast, water
     12pm: Pre game meal options: Pasta
    with sauce on the side, chicken, fruit,
    peanut butter and jelly, maybe plain rice,
    rolls, a vegetable, milk, juices, water. )
     2pm water, bread if player feels hungry
     4pm:During Game/Half-time: All sport,
    Gatorade, water, power bars, dry cereal
    in locker room
    Post game feeding
     6pm:bagels, cereals, fruits, Gatorade, water

    • Two-hour window: Post game nutrition should be


    provided within 2 hours of activity cessation.
    • Snacks should be available after the game/on the
    way home.

     7pm: Post game meal: May vary. Should include


    carb choices, a protein option (chicken), a
    vegetable, & plenty to drink: water, juices,
    electrolyte drinks (Gatorade)
    Suggested Menu Options
     Breakfast: Selection of dry cereals, fresh fruit, hard
    boiled eggs, breads (bagels, toast, English muffins),
    peanut butter and jelly, orange juice, assorted juices,
    coffee, tea, water, skim and two percent milk.
     Lunch/Dinner: Bread, rolls, peanut butter and jelly, fresh
    fruit, juice, iced tea, soda, water, coffee, plain rice or
    plain pasta. Main dish choices: rice, potatoes (baked),
    salad, vegetable, cold cuts (turkey, ham, cheese), pasta
    with marinara sauce on side, chicken dishes, fish, soups,
    pizza, lasagna, meat (few times week).
    Want to
    Play?
    • Answer the
    following
    true/false
    questions.
    1.) What I eat and drink
    doesn’t affect my soccer
    performance?
    True or False
    • If you are not careful about what you eat and
    drink, you will deteriorate your soccer
    performance.
    • Run less since you will have very little energy
    in your muscle.
    • Make bad decisions on the soccer field
    because your body will be weak.
    • Touch the ball less because you won’t have
    the strength to move around to get the ball
    from your teammates.
    2.) Is it protein the only type of
    food critical in soccer nutrition
    and not Carbohydrates.
    True or False
    • Soccer players on most teams eat too
    little carbohydrate, the most important
    nutrient in the successful soccer
    player’s diet.
    • Hard sprinting and running in soccer
    rapidly uses up the stored glycogen
    (carbohydrate) in your muscles and
    liver.
    3.) Drinking fluids during
    practice and matches is bad.
    True or false
    • If you do not replace most of the fluids
    you lose in sweat, your performance will
    deteriorate and you may become at risk
    to muscle cramps, heat exhaustion, and
    even heat stroke
    4.) Water is the best fluid-
    replacement beverage.
    True or False
    • Although water is better than nothing,
    research studies have shown
    definitively that replacing sweat losses
    with a carbohydrate-electrolyte sports
    drink has real advantages over water.

    Gatorade
    5.) As long as I drink
    whenever I’m thirsty, I’ll get
    plenty of fluids.
    True or False
    • Thirst is not a good indicator of fluid needs.
    • You should drink a lot of fluids even if you are
    not thirsty. Specially before & after a match
    also during half/time.
    • Your goal should be to never lose more than
    about 1.5% of your body weight.
    • The best way to keep track of how much
    fluids you have lost is to weight yourself
    before & after a match or practice.
    6.) It’s O.K. to eat whatever I
    want at restaurants after a soccer
    game.
    True or false
    • Even when your team is taken to a buffet
    restaurant or a food court where good
    selections are available, many players will
    make poor choices, but you can be smarter.
    • The idea is to get ready for the next match.
    Proper food choices—lots of carbs, not too
    much fat—will put more energy in your
    muscles, which means better performance in
    the next game.
    Improve your Diet so
    you can Improve your
    Game

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