football nutrition guide for adolescents nutrition... · 2019. 8. 25. · water or a diluted sports...

2013

Author: Guido Seerden

Nutritionist

www.herbal-nutrition.net/guidoseerden

Questions?

E-mail: [email protected]

Tel : 07449770507

Football nutrition guide for adolescents

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Content Content ..............................................................................................................................................2

Basic nutrition information .................................................................................................................3

Protein ............................................................................................................................................3

Carbs ..............................................................................................................................................3

Fat ..................................................................................................................................................3

Nutritional targets on training days .....................................................................................................4

Individualized nutritional targets on training days ...........................................................................4

Nutritional targets on match days .......................................................................................................5

Breakfast ........................................................................................................................................5

Pre-match .......................................................................................................................................5

Pre-Match – 12.45 a.m. KO .............................................................................................................6

Pre-Match – 3.00 p.m. KO ...............................................................................................................6

Pre-Match – 7.45 p.m. KO ...............................................................................................................7

Post-match .....................................................................................................................................8

Post-match day nutritional recovery strategies ...................................................................................9

Match day +1 (day after the game) .................................................................................................9

Supplements ..................................................................................................................................... 10

Important note ................................................................................................................................. 10

Appendix A ....................................................................................................................................... 11

Training day meals ........................................................................................................................ 11

Appendix B ....................................................................................................................................... 13

Examples low and high GI food ..................................................................................................... 13

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Basic nutrition information A professional football player needs, on average, 38 – 47 kcal per kg of body mass per day and the

total daily intake includes about 57% of carbs, 27% of fat and 16% of protein.

1 gram of protein = 4 kcal

1 gram of carbs = 4 kcal

1 gram of alcohol = 7 kcal

1 gram of fat = 9 kcal

The carb and protein intake is essential whilst being active as a football player and the amount is

depending on several factors which are clarified in the this paragraph.

Protein Footballers need 1.5 – 1.7 grams of protein/kg/day but this amount can be increased in case of:

- building muscle mass (2 – 2.5 grams)

- post-strength training (2 – 2.5 grams)

- post-match to recover muscle damage (2 – 2.5 grams) or;

- losing weight as replacement for your carb intake to get more lean muscle mass.

Carbs Carbohydrates are the main energy providers in a football game. So eating enough carbs is very

essential to last a full 90 minutes but the question is: ‘How many?!’.

Target range for carbohydrate intake by high-level players in less mobile roles (goalkeepers, static

centre backs and static centre forwards) or teams or individuals with a less demanding training and

competition schedule (subs and/or players that played less than 60 minutes) = 5 – 7 g/kg/ day.

For mobile players (fullbacks, midfielders, wingers, active centre backs and strikers), who want to

maximize muscle glycogen refuelling, in preparation for matches or for recovery during an intensive

training schedule (pre-season) = 7 – 10 g/kg/day.

Carb/glycogen loading starts two days before the match (Match Day (MD) +2) at lunchtime.

There are different types of carbs that you can eat. Ones with a high glycemic index (GI) and a low GI

on the other end (see appendix B for examples of high and low GI foods).

High GI = fast energy release (quick fix) and you will get hungry more easily (1-2 hours).

Low GI = slow energy release and you will not get hunger that quickly as with high GI foods.

Fat Try to keep your fat intake low and avoid saturated fat as much as possible. Cut off excess fat on all

meat.

Golden rules to reduce body fat:

No high GI food on MD+1 till MD-2.

Carb load from MD-2 at lunchtime and then on MD-1, and carb up as normal after the match.

Nutritional targets on training days Match day +2 Match day +2/-1 Match day -5 Match day -4 Match day -3 Match day -2 Match day -1

Carbs 5 – 7 g/kg 7 – 10 g/kg 5 – 7 g/kg 5 – 7 g/kg 5 – 7 g/kg 7 – 10 g/kg 7 – 10 g/kg Protein 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg 1.5 – 1.7 g/kg Fluids

Water 2-2.5 Litres (500 ml with each meal)

2-3 Litres (500 ml with each meal)

2-2.5 Litres (500 ml with each meal)





Electrolytes Light energy drink, i.e. lucozade light

Normal energy drink, i.e. lucozade

Light energy drink, i.e. lucozade light





Salt Salt Salt Salt Salt Salt Salt *Don’t stuff yourself – need quality sleep

It’s all depending on the position of the player and training volume and intensity, use above mentioned guidelines to adjust it to your own individual needs.

Individualized nutritional targets on training days

Match day +2 Match day +2/-1 Match day -5 Match day -4 Match day -3 Match day -2 Match day -1

Individualized nutritional targets for: Position: Week #: Nutritional goals: 1. 2.

Carbs – g/kg – g/kg – g/kg – g/kg – g/kg – g/kg – g/kg Protein – g/kg – g/kg – g/kg – g/kg – g/kg – g/kg – g/kg Fluids

Water 2-2.5 Litres (500 ml with each meal)







Electrolytes Light energy drink, i.e. lucozade light







Salt Salt Salt Salt Salt Salt Salt

Nutritional targets on match days

Breakfast Footballers’ breakfasts usually contain about 100 – 150 g of carbohydrate but that is depending on

the time that the game starts, which is explained below.

Pre-match The recommendation from the available evidence is that players should eat a high-carbohydrate

meal about 3 h before the match. This may be breakfast when the matches are played around

midday, lunch for late afternoon matches, and an early dinner when matches are played late in the

evening. The combination of a high-carbohydrate pre-match meal and a sports drink, ingested during

the match, results in a greater exercise capacity than a high-carbohydrate meal alone.

Low GI vs high GI

There is evidence to suggest that there are benefits to a pre-match meal that is composed of low-

glycaemic index (GI) carbohydrate foods rather than high-GI foods. A low-GI pre-match meal results

in feelings of satiety for longer and produces a more stable blood glucose concentration than after a

high-GI meal.

One of the other potential attractions of consuming low- rather than high-GI carbohydrate foods

before exercise is that the normal suppression of fatty acid mobilization is less and so there is a

greater contribution of fat to energy metabolism

Timing

When the match begins in the afternoon, players may have a light breakfast followed by a main meal

around midday. When a match is played in the evening, players may have a late breakfast followed

by a light lunch and their pre-match meal during the late afternoon, say about 15.00 – 16.00 h.

Eat 1-4 g of carbohydrate/kg 1-4 hours before kick-off as that is the amount you can digest properly.

4 hours to kick-off: 4g carbs/kg




Fluids

Drink adequate fluids during the 24 hours before the game, especially during the pre-match meal:

Drink about 500 mL (about 17 ounces) of water or a sports drink in the final two to three

hours prior to kick-off.

Ten to twenty minutes before kick-off, another 10 ounces of water or sports drink is advised.

Hour before kick-off

Take high GI foods and drinks

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Pre-Match – 12.45 a.m. KO

Play Light but Fuelled up.

Carb up the day before.

Carb drink as soon as you get up (before breakfast).

Good breakfast at 8.30/9am.

Breakfast on porridge or muesli, fresh fruit and yoghurt, wholemeal toast with scrambled or

poached eggs and baked beans. Avoid cereals, jam, and marmalade. Drink ½ litre of water.

Drink ONLY water till you get to the ground

Carb drink between warm-up and kick off.

Carb drink at half time with water. Banana and raisins can be eaten if you wish with either

water or a diluted sports drink.

Drink i.e. Lucozade Sport Hydroactive or Dioralyte mixed with Carb drink at half-time and in

the second half for those who cramp up.

Carb drink at every opportunity in the last 20-30 minutes of the second half.

Pre-Match – 3.00 p.m. KO

Good breakfast at 8.30/9am.

Breakfast – Low GI with Protein

Pre-match meal at 11.15/11.30am.

Low GI again - Wholemeal pasta with griddled chicken strips and a low fat tomato or

mushroom based pasta sauce OR wholemeal toast with scrambled or poached eggs and

baked beans. Fresh fruit salad. Drink ½ litre of water.

Drink ONLY water till you get to the ground.







7

Pre-Match – 7.45 p.m. KO

Late breakfast.

Breakfast – Low GI with Protein.

Light lunch with low GI again, increase the amount of carbs if you have played the Saturday

before.

Pre-match meal at 3.00/3.15pm.

Low GI again - Wholemeal pasta with griddled chicken strips and a low fat tomato or

mushroom based pasta sauce OR wholemeal toast with scrambled or poached eggs and

baked beans. Fresh fruit salad. Drink ½ litre of water.







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Post-match Nutritional guidelines suggest a carbohydrate intake of 1.5 g/kg body mass over the first 30 min of

recovery: this figure would amount to 120 g carbohydrate for a player weighing 80 kg. Use the

following formula to refuel from there on. Carb intake target for immediate recovery after a match or

training session (0 – 4 h) = 1.0 – 1.2 g / kg per hour consumed at frequent intervals, perhaps as a

series of small snacks every 15 – 30min but avoid an intake exceeding 50 g carbohydrate every 2 h

post-exercise as that provides no extra benefit because your body cannot take more.

Fluids

You lose about 3kg of sweat during the game and for each kg of sweat loss, you need to drink 1,5

litres of water. Recover this during halftime and post-game as much as you can handle.

Post-match meal

High carb meal with a decent amount of proteins, i.e. 150-200 gram of pasta with chicken

breast.

High carb and high protein recovery shake 2-3 hours before bedtime or;

Lucozade sport or any other energy drink and a low carb and low fat protein shake 2-3 hours

before bedtime.

ALCOHOL HAS A NEGATIVE EFFECT ON RECOVERY AND SLEEP QUALITY

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Post-match day nutritional recovery strategies

Match day +1 (day after the game)

Mobile players

Eat 7 – 10 g / kg body mass or more of carbohydrate and 2 – 2.5 g/kg of protein over the day.

Only do this when you played at least 60 minutes and you have been mobile during the game

(fullbacks, midfielders or active centre backs and strikers).

Less mobile players

Eat 7 – 10 g / kg body mass or more of carbohydrate and 2 – 2.5 g/kg of protein over the day.

Do this when you played less than 60 minutes or if have been less mobile during the game

(goalkeepers, static centre backs and centre forwards).

Every player

Eat a sound breakfast of carbs and some protein. If not hungry then drink Protein shake and

have Carbohydrate drink.

Make sure you eat a good carb and protein lunch.

No need to eat too much high GI carbs at dinner.

Carb snacking through the morning and afternoon is fine (this could include carb/protein

drink) but not at night.

Rehydrate with at least 2-3 litres of water/fluid. ½ litre with breakfast and lunch and dinner

(that’s 1.5 litres alone).

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Supplements Don’t like fish? Or you don’t eat it at least 3 times a week: take omega 3 tablets each day to

keep your heart healthy.

Extra vitamins can do no harm. Multivitamin for instance.

Black and pale players have a higher risk in vitamin D deficiency, or so called lack of vitamin D.

Therefore, take extra vitamin D supplements. You can also take extra vitamin D if you want

to get more lean muscle mass and to have a lower risk of injury.

Don’t eat a lot of high fibred food? Take fibre tablets to make sure you get the recommended

daily intake of 24 – 30 grams.

NEVER TAKE ANY SUPPLEMENT BEFORE CONTACTING ME!

Important note Please note that this is just an advice. Every individual response differently to a certain nutrition

pattern. So if you notice that your body fat increases: decrease the amount of carbs (especially high

GI food) and if you notice that your muscle mass doesn’t increase: increase the amount of protein

intake.

www.nutritiondata.self.com is a useful website to check out the nutrition info of certain products.

Get your products at www.herbal-nutrition.net/guidoseerden

Any questions? Don’t hesitate to contact me, also for any individual advice:

[email protected] or [email protected]

tel: 07449770507

http://www.nutritiondata.self.com/

http://www.herbal-nutrition.net/guidoseerden

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Appendix A

Training day meals

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Dinner Did you train in the afternoon?

If yes, then the meal can be similar as the lunch

If not,

Rules

Try to keep your fat intake low

Cut off excess fat on all meat.

Drink plenty of fluid (1/2 litre)

Try not to eat later than 7.30 pm

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Appendix B

Examples low and high GI food

Low GI (<55) foods

Lowest Calorie (110 calories per serving or less)

GI CALORIES APPLE 40 75 BANANA 52 90 CHERRIES* 22 85 GRAPEFRUIT 25 75 KIWI 53 45 MANGO 51 110 ORANGE 48 65 PEACH 42 70 PLUMS 39 70 STRAWBERRIES 40 50 TOMATO JUICE 38 40 Most Other Vegetables <20 40 NON-FAT MILK 32 90

Moderate Calorie (110 to 135 calories per serving or less)

GI CALORIES APPLE JUICE 40 135 GRAPEFRUIT JUICE 48 115 PEAR 33 125 PEAS 48 135 PINEAPPLE JUICE 46 130 WHOLE GRAINBREAD 51 120 SOY MILK 44 130

Higher Calorie (160 to 300 calories per serving)

GI CALORIES BARLEY 25 190 BLACK BEANS 20 235 GARBANZO BEANS 28 285 GRAPES* 46 160 KIDNEY BEANS 23 210 LENTILS 29 230 SOYBEANS 18 300 YAM 37 160

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High GI ( >55) foods

All Low Calorie 110 or less

GI CALORIES APRICOTS 57 70 ORANGE JUICE* 57 110 PAPAYA 60 55 PINEAPPLE 59 75 PUMPKIN 75 85 SHREDDED WHEAT 75 110 TOASTED OATS 74 110 WATERMELON 72 50

Low GI and Low Gl - But High Fat and High Calorie

GI CALORIES CASHEWS* 22 395 PREMIUM ICE CREAM 38 360 LOW FAT ICE CREAM 37-50 220 PEANUTS* 14 330 POPCORN FULL FAT 72 110 POTATO CHIPS 54 345 WHOLE MILK 27 150 VANILLA PUDDING 44 250 FRUIT YOGURT* 31 200+ SOY YOGURT 50 200+

High GI and many higher calorie

GI CALORIES BAKED POTATO 85 220 BROWN RICE 50 215 COLA* 63 200 CORN 60 130 CORN CHIPS* 63 350 CORN FLAKES 92 100 CRANBERRY JUICE 68 145 CREAM OF WHEAT 74 130 CROISSANT 67 275 FRENCH FRIES* 75 515 MAC ‘N’ CHEESE* 64 285 OATMEAL 75 140 PIZZA* 60 300 PRETZELS* 83 115 RAISIN BRAN 61 185 RAISINS 66 250 SODA CRACKERS* 74 155 WAFFLES 76 150 WHITE BREAD* 73 160 WHITE RICE 64 210

football nutrition guide for adolescents nutrition... · 2019. 8. 25. · water or a diluted sports...

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