what you eat daily, weekly and monthly will affect …...what you eat daily, weekly and monthly will...
TRANSCRIPT
What you eat daily, weekly and monthly will affect your energy level, performance
and overall health. Energy in means energy out!
EAT RIGHT AND GIVE YOURSELF THE EDGE!!!
•Nutrition needs to be a priority of any athlete’s
training. What they eat daily, weekly and monthly
will affect your energy level, performance and overall
health.
•Energy in means energy out! It is so important that•Energy in means energy out! It is so important that
soccer players eat a well balanced diet high in
complex carbohydrates and low in fats
•Proper nutrition not only benefits an athlete
physically, but also mentally and that is half the
battle on the field.
•If the brain is not well fed, then the player will not
play to the best of their ability. Without the right
food, a player can suffer from the inability to
concentrate.
Nutrition Information:
When people think about being a good soccer player, they tend to talk about an individual’s
abilities. Can he or she dribble well? Is he or she fast? Do they have a knack for scoring goals?
What most people forget is that for any individual at any level, being a good soccer player
starts with being healthy and eating right.
Energy – required by the body for all sorts of functions (especially when playing soccer)
Nutrients – substances that provide nourishment essential for growth and maintenance
of life
Carbohydrates – the body’s preferred method of receiving food and turning it into
energy
Protein – the building blocks for the human body
Fats – an essential nutrient, often confused with obesity and chronic health issues
Recovery: the 3 R’s of Recovery
Rehydrate – do not stop drinking water when
practice or a game ends, the body needs fluids
Nutrition is an important part of living a healthy lifestyle. There is no golden ticket when it
comes to nutrition and eating right. Every player has their own unique challenges that must be
addressed.
practice or a game ends, the body needs fluids
after exercise
Refuel – eat certain foods an hour after exercise
because muscles during exercise use fuel and
that fuel needs to be replenished
Rebuild – muscles during exercise get fatigued
and damaged, you need protein to help them
rebuild
•Dairy
•Meat
•Vegetables
•Fruit
•Grain
•Protein- although the body requires the intake of protein, carbohydrates and fats, the
component most athletes need to focus on and make sure they have enough of is
protein.
•Why??? Protein is a part of every cell in your body. It is arguably the most important
nutrient you need to keep you functioning and healthy.
•The body uses protein to produce hormones and chemicals that help support the
overall function of the body, such as building bones, muscles, cartilage, skin and blood.
All in all, protein is a pretty great thing for our bodies.
Good protein choices:
•Fresh Meat (chicken, turkey, pork and beef)
•Fresh Fish (cod or salmon)
•Animal Products (milk, cheese, eggs and
yogurt)
Bad protein choices:
• Processed Meats (turkey, ham, chicken,
sausages and burgers)
•Vegetable Product (tofu, soy protein, soy milk,
legumes, lentilsand nuts)
•Whey Protein (Isolate
Think of carbohydrates as energy. Like
proteins, they are essential to your body.
However things get a little trickier here:
for every good carbohydrate there are
hundreds of bad carbohydrate choices.
Good Carbs vs. BadGood Carbs vs. Bad
•Good carbs (whole/simple) provide the
body with the fuel it needs for energy.
Your body needs them to function.
•Bad carbs (refined/complex) are easily
spotted. Typically anything that has been
processed or is not in its natural state.
Additives, preservatives, or flavorings are
not what you need.
- Why bad carbs are bad….. They spike your body’s blood sugar/glucose levels.
Sugar is enemy #1
•We all have blood sugar
Processed Foods
Enemy #2
•Most contain lots of sugar, •We all have blood sugar
levels in our bodies. If, over
a period of time, we raise
our levels too high, our
body releases insulin.
•This insulin sends our
blood sugar levels back too
low, thus making the body
hungry and fatigued.
•Most contain lots of sugar,
harmful chemicals, additives,
preservatives, etc.
•If you can drive-thru it, then
DRIVE THROUGH IT! Pick out
the fast food restaurants with
no drive thru, as they are
usually healthier
Fats are absolutely essential to our body. The take home message is when introducing fat
into your diet make sure it is the good fat and not the bad fat. Eat good fat= burn fat. Eat bad
fat = store fat.
Good Fat Choices:
Nuts (almonds, cashews, peanuts,
pecans)
Bad Fat Choices:
Butter and lard
Processed meat
Vegetable Oils (olive oil, canola oil,
peanut oil)
Peanut butter, almond butter, cashew
butter
Fish (salmon, herring, sardines, trout)
**high in good omega-3 fatty acids
Seeds (sunflower, pumpkin, sesame)
Avocado
Processed meat
Fried chicken
Palm oil, palm kernel oil
Dairy foods (cheese, butter, milk, cream,
ice
cream) **skimmed is fine
Cookies, cakes, pies, pastries and fast food
In general, most fast food restaurants are dangerous places for our bodies. Why? Because they
typically specialize in all of the bad things discussed earlier. Bad fats, bad carbs, processed foods
with high levels of additives, and typically terrible protein: fat ratios.
•Do they taste great? Absolutely!
•Is it convenient, or the easy way? Absolutely!
•Is it inexpensive? Absolutely!
Is it for someone who wants to take care of his or her body, has a healthy life, and/or is a studIs it for someone who wants to take care of his or her body, has a healthy life, and/or is a stud
athlete? Absolutely not!!
Interesting Facts…
•2/3 Americans are obese or over weight.
•Each day 1 in 4 Americans eat fast food
•Only 7 items on McDonald’s menu contains no sugar
•You would have to walk 7 hours straight to burn off a large Coke, Big Mac & fries
WHAT SHOULD MY MEAL LOOK
LIKE???
US Soccer recommend 55% of your
meal to be carbs, 25% protein, and meal to be carbs, 25% protein, and
20% fat.
“Whether you are a junior athlete,
professional athlete, or don’t take
part in any sport, it is important to
make sure you are getting the
proper energy, nutrients, and
minerals daily”.
As you can see, you get more than 100 percent of calories from fat than you do from
carbohydrate and protein. That is why if your diet is made up of mainly fat you would
probably have excessive energy intake, which could lead to weight gain and health
issues.
Research has shown that soccer players can use around 300 calories for every 30
minutes of training or playing.
Water- Water is the most abundant substance in the human body. Water makes up
approximately 75% of your mass and, like protein, is a major component of every cell. Under
optimal conditions, the body can survive 30 days without food but only 4-10 days without
water.
Consuming water provides several advantages:
•Water fills you up without calories
•Staying hydrated improves your body’s ability to exercise and burn calories
•Water increases your body’s ability to build and repair muscles
•Water speeds up your metabolism.
Water Challenge:
Try to go 1 week without drinking anything but water- and the occasional cup of coffee (if you
need it). Try it! NO. POP. NO JUICE. NO SPORTS DRINK.
Players should consider these tips for recovering
Rehydration should begin as soon as play ends. Players should not stop drinking water when
practice or a game ends. In fact, this is a very important time to drink because the body is no
longer sweating and losing fluids as rapidly as during play. When a player is dehydrated, it
affects his or her performance and the ability to regulate body temperature.
Players should consider these tips for recovering
proper hydration levels:
•Water is the best drink to rehydrate. Avoid
carbonated beverages and caffeine.
•Urine color test.
•Drink 16-ounces of water for each pound lost
during play. That’s a pint per pound.
Before Activity:
Consume 16 ounces of fluid 2 hrs prior to competition.
Hydration during Activity:
Athletes should start drinking before sensing thirst and continue to drink at regular intervals.
Water, sports drinks, carbohydrate consumption. 6-8 fluid ounces should be consumed when Water, sports drinks, carbohydrate consumption. 6-8 fluid ounces should be consumed when
possible.
Hydration after Activity:
It is vital after high intensity exercise that you replace all water lost through sweating. To ensure
adequate fluid intake it is recommended that 16 - 20 ounces of fluid is consumed. This amount
will ensure rehydration has occurred. Water, sports drinks are good sources of fluid intake.
The “good” of Gatorade
Water is the most logical form of
hydration. However, sports drinks like
Gatorade contain sugar and electrolytes
like sodium and potassium. Sports drinks
can help replace what we lose during
longer duration exercise, especially in
the heat.
The “bad” of Gatorade
A 12-ounce serving of Gatorade’s
Thirst Quencher contains 21 grams of
sugar. But because a regular bottle of
Gatorade contains 32 ounces, you’re
actually getting 56 grams of sugar.
While that’s still less sugar per ounce the heat.
Electrolytes and carbohydrates help
athletes refuel and rehydrate.
Electrolytes help regulate the body’s
fluid balance while the carbs provide
energy.
While that’s still less sugar per ounce
than your average soda, it’s not
exactly healthy.
Night before Event:
The night before a game, pasta is always a good choice along with:
•Salad (very little dressing), Vegetables (fresh, frozen, or steamed)
•Rice (steamed or boiled) cooked dried peas, beans or lentils, lean meat, cheese & crackers, fish,
fresh or dried fruit, poultry (not fried), potatoes (not fried), pretzels.
It is recommended that players eat 2-3 hours prior to games and exercising.
Day of Event:
•Eat food you know you will digest and settle well.
•Pay attention to your fluid needs.
•Don’t try anything new.
•Eat a balanced meal of carbohydrates, protein, and fat.
Pregame snacks 30 minutes prior to the game may include protein/granola bars, Gatorade
chews, small piece of fruit.
During Event
•Eat foods that can be quickly digested Ex:
fruit, gel or energy chews.
•Avoid protein bars with a lot of fat/fiber
because they are more work for body to because they are more work for body to
digest.
•Parents who bring half time snacks: Orange
or apple slices, peanut butter sandwiches cut
into quarters, string cheese, whole-grain
crackers, trail mix made with whole-grain
cereal, nuts and dried fruit along with fruit
juice are good choices.
Post Event (REFUEL)
The body refuels with carbohydrates. Muscles burn through fuel quickly during the strenuous
activity of a game. In order to replenish the body’s high-performance fuel — carbohydrates — it
is important to eat foods that are good sources of carbs. To do this quickly, eat these foods
within an HOUR after the game, because muscles refill carbs fastest immediately after exercise.
Good carbohydrate food sources:
Banana = 20-30g
Energy/Cereal Bar = 20-40g
Bowl of Oatmeal = 25-30g
Bowl of Cereal = 20-30g
Tuna Sandwich = 20-30g
Chicken Sandwich = 20-30g
Carb Calculator:
To calculate how many grams of
carbohydrates a player needs for speeding
recovery in the hour after a game, divide
their weight by two. The number equals how
many grams of carbs they should eat, i.e.: 160
pound player = 80 grams of carbs
Post Event (REBUILD)
The body rebuilds with protein. Muscles are mostly made of protein. During exercise, muscles
get fatigued and damaged. Replacing proteins is imperative to allow muscles to rebuild
themselves. Eating more protein also gives undamaged muscles more building material, helping
them become stronger over time.
High protein food sources:
Milk (one cup, low fat) = 13g
Soy Milk (one cup) = 13g
Greek Yogurt (non-fat) = 6-8g
Eggs = 6g
Nuts (handful) = 6-8g
Tuna Sandwich = 25-30g
Chicken Sandwich = 25-30g
Protein Predictor:
Here are two tips to make sure there is
enough protein on a player’s dinner plate:
Eat 20-25 grams of high-quality protein
each meal
Meals should be at 3-4 hour intervals