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Common Nutrition Mistakes in SOCCER

Common Nutrition Mistakes in SOCCER. Michelle Rockwell Sports Dietitian michellerock1@aol.com. 1. Inadequate carbohydrates. Problem: Soccer burns tons of carbs Americans think carbs are evil! 60% of calories should come from carbs Young players need 10-16 servings/day

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Common Nutrition Mistakes in SOCCER

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  1. Common Nutrition Mistakes in SOCCER Michelle Rockwell Sports Dietitian michellerock1@aol.com

  2. 1. Inadequate carbohydrates • Problem: • Soccer burns tons of carbs • Americans think carbs are evil! • 60% of calories should come from carbs • Young players need 10-16 servings/day • 1 serving = 1 slice bread, 1 cup pasta, 1 piece fruit

  3. 2. Excess protein • Athletes trying to gain strength or reduce body fat percentage eat too much protein • Problem: • Excess protein is stored as fat • If they’re eating too much protein, they’re not getting enough carbs and vitamins/minerals • Excess protein is dehydrating

  4. Protein: Is more better? + + = Supplements Food

  5. Protein Needs 3/4 of body weight (lbs) in protein grams 120 lb. athlete needs ___ g/day 160 lb. athlete needs ___ g/day Most athletes easily achieve these goals! If athlete is still growing or has extremely high metabolism, slightly more protein may be needed

  6. Teach basic protein numbers • 10 GRAMS OF PROTEIN= • 1 oz. meat • 1 cup milk/ 1oz. cheese • 1 cup beans • 2T peanut butter/ 1/2 cup nuts • 1 regular sports bar

  7. 3. Poor quality diet • Lots of sugar and fat • Very little nutrient density • “bang for your buck?” • Could be lots of junk foods • Could be lots of diet foods

  8. Large shake at Burger King Hamburger, french fries, small coke at Burger King Teach fast food basics Vs.

  9. Large shake at Burger King 1010 calories Hamburger, french fries, small coke at Burger King 640 calories total Which has more calories?

  10. 4. Skipping meals • To get enough calories, soccer players need to eat 3 meals and at least 2 snacks daily • The 2 most important eating periods: • Breakfast • Refueling period

  11. Importance of Breakfast • Athletes need to refuel energy stores due to the 8 - 12 hour fast. • Eating breakfast JUMP STARTS metabolism. • Studies have proven those who eat breakfast have more energy throughout the day, have a lesser chance of overeating throughout the day, and have improved academic performance.

  12. Simple Sandwich Tips • Egg and cheese on… • …English Muffin = 10 grams of fat • …Biscuit = 25 grams of fat • …Croissant = 32 grams of fat

  13. Cereal… 4 Guidelines for a good one! Guidelines • 1st ingredient = WHOLE GRAIN • < 15g sugar/serving • > 3g fiber/serving • fortified with vitamins & minerals

  14. 5. Missing the RECOVERY Period WINDOW OF OPPORTUNITY for important athletic gains

  15. What happens if you skip the window? • Likely report for next training session low on energy stores, with poorly repaired muscles, & partly dehydrated • PROBLEM 1: They can’t always feel these • PROBLEM 2:Consequences includedecreased performance, poor mental clarity, increased injury risk • PROBLEM 3: Many teams play on the weekend, after a long week of training. Poor recovery practices accumulate.

  16. What keeps them from REFUELING? • Not hungry, not thirsty • Demands on time • Ex: Post-game ritual might include: • Shake hands with other team 5 min • Warm down and stretch 15 min • Coach talk with team 10 min • See parents, friends 20 min • Walk to locker room 5 min • Shower and change 30 min • Walk to car 5 min • Drive somewhere to eat 20 min • ALMOST 2 HOURS! MISSED WINDOW BY 90 MIN!

  17. What keeps them from REFUELING? • Not hungry, not thirsty • Demands on time • Ex: Post-game ritual might include: • Shake hands with other team 5 min • Warm down and stretch 15 min • Coach talk with team 10 min • See parents, friends 20 min • Walk to locker room 5 min • Shower and change 30 min • Walk to car 5 min • Drive somewhere to eat 20 min • ALMOST 2 HOURS! MISSED WINDOW BY 90 MIN! REFUELING: Make it a habit!

  18. How to make REFUELING happen • Have proper fluids and foods available • Build refueling into your team’s daily routine (ie: everyone drinks a 32 ounce bottle as they stretch) • Form a NUTRITION COMMITTEE on your team • Provide fuel bags and water bottles for athletes to decorate for themselves or their teammates • Empower athletes to take turns providing post-game snacks for the whole team • Have athletes provide refueling snacks for their “secret buddy” (rather than pre-game junk food!) • Take advantage of helpful parents • Make weigh-ins/out mandatory. Assign and injured athlete to weight duty. • Work with concession vendors or tournament hosts

  19. 6. Poor Hydration Habits • Two ways to tell you are well-hydrated: • Clear urine, frequent bathroom trips • Absence of thirst

  20. Fluids: how much? • 3 cups of fluids for every pound lost during exercise • During hot weather or extremely intense training, it is essential that players be weighed before AND after training • Failure to replace fluids lost through exercise can compromise performance and SAFETY in subsequent sessions Weights should be kept mandatory for females, maybe males as well.

  21. Fluid loss in soccer is high • Research has shown that: • 14-16 year old males lost as much as 1.5L of fluids/hour during soccer training • National team women lost .5-9 pounds of fluids in a match setting • Example: 2005 University of Florida Women’s Soccer team…average player lost 5.5 pounds in the first preseason training session

  22. How much is too much to lose? • Losing >1% of body weight = impaired performance • Losing >2% of body weight = safety risks • Losing >4% of body weight = hard to replace orally On days with multiple games or training sessions, athletes must be within 1% of their morning weight to be able to practice in the second session • Example: • Joshua Before morning session: 160 pounds After morning session: 154 pounds lost 4% of body weight * Must weigh 158.5 to practice in the afternoon

  23. What are the right fluids? • Include SODIUM when possible • Sodium speeds fluid replacement and helps replace salt lost in sweat • Watch out for “SALTY SWEATERS” (athletes who always have a white film on their skin or jersey) • Water or GATORATE are best • Smoothies, fruit juice & milk are good for other nutrients, but are not good hydrators • Diluted juices and kool-aid/Hi-C drinks lack sodium and aren’t optimal • Caffeine = controversial. Typically thought of as a diuretic

  24. Is it possible to drink too much water? • YES • Too much water post-exercise without enough sodium can put athletes at risk for HYPONATREMIA (low blood sodium) which is serious (potentially deadly) • Remember that the risk of too little fluids is much more likely

  25. 7. Inappropriate Game-Day Nutrition • Meal 3-5 hours before start time • Lots of carbs, some protein, min. fat • At least 1 fruit or veggie (for antioxidants) • Add salt, pick salty foods • Lots of fluids, no caffeine • SKIP: greasy or fried foods, high sugar foods, spicy foods, entrée salads, foods never eaten before, over or under eating

  26. Discussion point • What could players eat: • On the bus? • At McDonald’s? • From a Gas Station Mart? • In the school cafeteria? • In a packed bag lunch? • On a limited budget?

  27. Maximize glycogen stores and readily available blood sugar levels 30 grams of carbs Large piece fruit 1/2 -1 sports bar 5 fig newtons ½ bagel 3 large hard pretzels ¾ cup dried cereal Some athletes have trouble eating solid foods this close USE 2-3 cups Gatorade PLUS “top-off” 1 hour before

  28. During Game • General guideline: • 8 ounces of fluids every 15 min • Not always realistic, so athletes have to “make up for it” • 60-90 grams of carbs per hour • Use Gatorade on the sideline • At Halftime, CARB UP! • Use easy to digest carbohydrates • Ex: Carb gels, raw fruit, jello shots, bar bits, graham cracker sticks, pretzels, honey

  29. Warning: Don’t try anything new on game day!

  30. 8. Inadequate iron • Iron is a critical component of hemoglobin, the protein responsible for carrying oxygen throughout the body • Low iron stores = decreased aerobic function, fatigue, poor recovery, increased illness/injury

  31. High iron foods: beef dark chicken or turkey seafood green veggies healthy cereals dried fruits Take a multivitamin with 100-150% DV for iron Low iron may mean LOW ENERGY! • Soccer players need at least 3 high iron servings each day. • Usethe Vitamin C rule!

  32. 9. Deficiencies of other vitamins and minerals • Problem: athletes don’t always like fruits in vegetables, nor do they know how to prepare them • Rule of thumb: • Include the following to cover all your vitamin and mineral bases: • 5 fruits and veggies • 4 dairy • 3 whole grain • 1 nuts or seeds • Take a multivitamin as an insurance policy!

  33. Take a team trip to the grocery store Set up a basic cooking session Hold a potluck all fruit and veggie meal Try new restaurants on team trips Teaching about FOOD!

  34. 10. Eating disorders

  35. Communicating with young athletes…Sample Ideas • Provide optimal fluids and foods whenever possible • 5 minutes of nutrition goes a long way • Target points • Objects of interest • Nutrition in the news • Weekly goals and challenges • What color is your pee? • Signs and buttons • “Do you have a drinking problem?” • “Today I am FUELED!” • Star athlete tells story • Utilize a local dietitian • EMPOWER athletes

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