Soccer Nutrition

1. Soccer Nutrition Keri A. Stokes, MS, LAT, ATC The Sports Medicine & Orthopaedics Center Greensboro, NC NCYSA Soccer Showcase January 22, 2011

2. Video on Sports Nutrition • http://www.youtube.com/watch?v=Ocz7P3A2rgU&feature=related

3. Myths about Soccer Nutrition Game performance is not affected by what the player eats or drinks What a player eats after a game does not matter A diet is good as long as a player eats enough protein Being thirsty is the best indicator of when to drink Supplements provide a short cut to success

4. The Truth about Soccer Nutrition • Diet affects performance • Every player is different • A high-quality diet supports continuous intensive training • Getting the right amount of energy is key • Players need to be educated about healthy food and beverage choices • Maintaining hydration is important for performance • Supplements are not necessary if a player eats a wide range of healthy foods

5. Benefits of a Healthy Diet • Optimal gain from training sessions • Enhanced recovery between sessions • Maintenance of ideal body habitus • Reduced risk of injury & illness • Increased confidence in abilities • Consistency in performance

6. Nutrition Roadblocks • Lack of education about healthy choices • Poor choices when shopping or eating out • Inadequate finances • Busy lifestyles causing less time for proper nutrition • Poor availability of healthy food and drink options

7. Energy Demands of Soccer • Fuel in = fuel out • An intermittent sport with a very high total energy demand • Major differences in energy demands amongst players • Energy demands vary between games and practice

8. Energy Needs of a Soccer Player • Foods & fluids = an immediate energy source and increased energy stores • Stored energy affects: • Performance • Size & physique • Function • Fuel available for exercise • Growth & development • No simple formula to calculate energy need

9. Body Fat • Body fat should be within the player’s ideal range for their body type & size • Varies between individuals – no single ideal value • If body fat is too high or low, players will not be able to perform their best and may put their health at risk • Find balance between food intake and energy output to maintain optimum body size & composition • Weight loss should always be monitored by a doctor

10. A Well-Balanced Diet • 6 basic nutrients for daily living: carbohydrates, protein, fats, vitamins, minerals and water • Proper balance of these nutrients will maximize energy & enhance performance • Human body prefers to use carbohydrates for energy during activity

11. Carbohydrates • Most important fuel source leading up to and during the day of training/competition (carb-loading) • 55-70% of total daily caloric intake • Needs to be replenished every day from foods and liquids in our diet • Amount needs to be enough to fuel performance & allow for recovery • Ideal carbs come from foods and drinks with a moderate-high glycemic index (GI)

12. Choosing the Right Carbohydrates at the Right Time • 8 hours or less between sessions: carbohydrate intake from solids or liquids must begin immediately after first session • 24 hours or more between sessions: carbohydrate intake can begin when most practical for player • Night before a big game/tournament: Carb loading (eat a very high-carb meal)

13. Healthy Sources of Carbohydrates • Whole grain/whole wheat breads • Oats and barley • Whole wheat pasta • Brown rice • Cereals (non-sugary) • Cereal bars • Fruit/fruit juices • Potatoes • Popcorn • Vegetables • Cereal bars • Sports drinks/bars • Yogurt

14. Protein • A key nutrient for all athletes • The repair and recovery nutrient • Crucial for muscle recovery after exercise • Amino acids are responsible for repairing old tissue and building muscle • A small source of fuel for exercise

15. Protein Needs • 10-15% of daily caloric intake • Adequate protein intake from a well-balance healthy diet • Protein supplements are unnecessary • Most effective when eaten with healthy carbohydrates at the appropriate times

16. Dietary Sources of Protein • Lean cuts of red meat • Lean chicken and turkey • Egg whites • Seafood (fish and tuna) • Low-fat dairy products • Soy products • Beans, nuts and legumes • Whole wheat breads • Rice, pasta and potatoes • Vegetables

17. Fats • Major energy store in the body • Efficient way to store excess energy for use in times of need • 20-30% of daily caloric intake • Good fats used in moderation have many health benefits

18. Sources of Fat: • Usnaturated Oils (vegetable; olive) • Nuts • Dressings & sauces • Butter and margarine • Milk products • Eggs and cheese • Dairy foods

19. Vitamins, Minerals & Anti-Oxidants • Protects from stress and aids the body in recovery from strenuous bouts of exercise • Ideal when obtained from a varied diet based on nutrient-rich foods • “Eat the rainbow” when choosing fruits and vegetables to eat each day • A multi-vitamin/multi-mineral supplement is sometimes necessary (iron and calcium)

20. Supplements • Wide-spread use amongst athletes • Most do not provide benefits for performance • Many are harmful to the athlete’s health • Most are not supported by research • Use caution with supplements like caffeine and creatine • Supplements can cause athletes to test positive on a drug test • Bottom line is supplements are not worth the risk!!

21. General Guidelines for Meals • Increase amount of carbs consumed but still include protein & healthy fats • One mouthful rule should be followed: for every mouthful of food consumed, you must drink one good-sized sip of water • Avoid greasy or fried foods • Avoid beverages that cause dehydration • Stomach should be close to empty at time of exercise for optimal performance • Never try new foods before training or competition

22. Breakfast Guidelines for Day of the Event • Eat a minimum of 3 hours before activity • Eat a lot of fruits, bagels, milk & juice • Avoid oily meats & some dairy products • Try to choose healthy options • Constantly drink water throughout the day

23. Pre-Game Lunch/Dinner • Help to prevent athletes from feeling hungry before or during activity • Helps to supply fuel to the muscles during training and competition • Helps to boost energy stores, prevents low blood sugar and hydrates the body • Low in protein, high in carbohydrates • Keep drinking water!!

24. Immediately After the Game • Aids in recovery • Rehydrate • Replaces energy stores • Eat carb-rich foods & drink extra fluids • Avoid caffeine and alcohol • Examples: • 20-32 oz of water • 1 piece of fruit • 1 whole grain item • Single serving of milk (chocolate is best!)

25. 2-3 Hours After the Game • The most crucial time in recovery • Helps to satisfy hunger & maintain hydration • 400 calories or 100g of carbohydrate • Protein & carbohydrate snacks • Examples: • Pancakes/waffles with lean protein source • Pasta with meat sauce • Subway sandwich • Stuffed potatoes • Non-greasy pizza • Peanut butter and jelly sandwiches

26. Tips for Early Morning Events • Eat a high carb meal the night before • Drink several glasses of water night before • Walk or stretch before bedtime • Get plenty of rest • Eat a light breakfast the morning of event • Slowly drink several glasses of water that morning • Allow to 2-3 hours for breakfast to digest

27. Tips for Early Afternoon Event • Eat high-carb snack before bed • Eat a substantial brunch the morning of the event or a big breakfast & a light lunch • Increase fluids gradually

28. Tips for Early Evening Event • Eat a high-carb meal the night before • Have a good night’s sleep • Eat both breakfast & lunch the day of • Eat a light-carb meal 3 hours before • Drink fluids all day

29. All Day Events/Tournaments • Cut back on exercise the day before • Get plenty of rest the night before • Eat plenty of carb-rich foods day before • Continuously drink water or Gatorade • Eat according to game schedule • Plan ahead

30. Eating Between Games • Avoid fried and greasy fast food • Stick to carbohydrate-rich foods & fluids: • Sandwiches • Fruits/Fruit juice • Pasta • Pretzels • Bagels • Gatorade • Stay well hydrated – drink water!!

31. Snacks for Healthy Play • Choose a variety of snacks • Provide immediate energy & nutrition • Should help meet recommended daily portions of the food pyramid • Examples: • Fresh fruit and juices • Raw veggies & low-fat dips • Cookies (in moderation) • Crackers • Plain, unsalted popcorn • Protein bars & granola bars

32. Special Needs of Female Players • Restrict food intake to achieve desired weight • Any weight loss should be done sensibly & monitored by a MD • More prone to certain injuries • Common deficiencies: • Iron – causes fatigue & reduced performance • Calcium – jeopardizes bone health

33. Special Needs of Youth Players • On-going growth and development • Varied training & competition demands • Education of parents & coaches regarding nutritional needs of their athlete • Development of healthy eating and exercise habits at an early age • Mechanisms of thermoregulation are less efficient in children

34. Special Needs of Referees • Be properly fueled & rested to keep up with the pace • Needs vary based on the level of play they are officiating and their role • Follow player’s pre-game meal guidelines • Plan ahead for easy access to fluids during game • Drink a carb-rich sports drink during half-time • Follow player’s post-game guidelines for replenishment

35. Water, Water & More Water… • Hydration is the utmost important dietary strategy for improving performance • Knowing how much, what to drink & when to drink is key • Hydrate with water & sports drinks until urine is clear and odorless

36. Hydrating Before Games & Practices • Athletes must begin exercise well hydrated • Drink 16-20oz. of water 2-3 hrs before exercise • Drink an additional 6-10oz. of water 10-20 minutes before exercise • Carbo-loaded liquids like Gatorade 2-3 hrs before increase available energy stores • Clear urine is a good indicator of adequate hydration • Drink early and often  thirst = dehydration • Education is essential!!

37. Hydrating During Games & Practices • Mandated water breaks during activity • Every 30 minutes in mild temperatures • Every 15 minutes in hot weather • Always encourage athlete to drink during breaks even if they aren’t thirsty • Try to get water to players on the field during stoppage time for injuries • High relative humidity limits body cooling and sweat evaporation  more water in hotter weather!!

38. Hydrating After Games & Practices • Ideally completed within 2 hours • Post-exercise hydration should include water, carbs & electrolytes • Weighing before & after activity is a good indication of hydration levels • Drink 20-24oz. of fluid for every pound of weight loss • Sports drinks are better than water

39. Dehydration • Loss of just 1-2% of body weight affects one’s level of play • Loss of more than 3% of body weight disturbs bodily functions and increases risk for heat illnesses • Seek medical attention immediately for any signs or symptoms of dehydration

40. References • Nutrition for Football: A practical guide to eating and drinking for health and performance – Based on an International Consensus Conference held at FIFA House in Zurich, September 2005 - Dr. Don Kirkendall http://www.fifa.com/mm/document/afdeveloping/medical/nutrition_booklet_e_1830.pdf • Four Common Myths About Nutrition Among Soccer Players – Dr. Don Kirkendall – U.S. Soccer Resource Center http://www.usyouthsoccer.org/coaches/70077.html

41. Questions, Comments.. Thank you!!