Download match day nutrition - Port Weller Soccer League

MATCH DAY NUTRITION
High Performance Eating
with
Laurie P. Whitsel, Ph.D.
American Heart Association
Past President, National Soccer Coaches Association of America
Eating Before The Match
It has been well documented for several decades that a soccer player will gain the
greatest benefits from a meal eaten two to four hours prior to kickoff. Dr. Laurie
Whitsel, Regional Director of Advocacy for the American Heart Association explains
the benefits of this practice.
“Attention to pre-competition intake will improve exercise performance and enhance
recovery. Players should eat anytime during this time frame (2-4 hour period) and
individualize their food choices and avoid foods that cause nausea or other gastric
distress. Examples of good food choices include toast with jam, cereal with skim
milk, low fat yogurt and fresh fruit. Water should also be consumed with the meal.”
Eating During The Match
In recent years, it has become more common to see athletes eat a snack during the
half-time interval. This snack is intended to give the player a boost of energy before
the game restarts, but this may cause gastric problems in some players. Dr. Whitsel
states, “Most players do not feel like eating at this time, but a small carbohydrate
snack would be okay. I would emphasize the sports drinks that are easily digestible.
They will replenish blood glucose levels, restore electrolytes, maintain the thirst
mechanism and they rehydrate.”
Eating Immediately After The Match
“Recent research reveals that a high-carbohydrate snack of 200-300 calories within
the first several minutes post-exercise results in a more rapid glycogen repletion
than if that carbohydrate is given two hours later. In other words, if a player can
tolerate it, he or she should be eating a snack or liquid formula as soon as possible
after competition.”
Dr. Whitsel also recommends that a full meal be consumed within a few hours of the
post-game snack, as this will also help to replenish the glycogen stores of the
muscles and liver. She states, “Replenishment will take more than one meal and
emphasis on carbohydrate consumption should continue for at least forty-eight
hours.”
Special Competitive Circumstances
The above advice is great for an athlete who is competing under normal conditions,
but what about special competitive situations. For instance, youth tournaments are
becoming increasingly popular throughout the world. Many teams will travel
internationally to take part in these events. Often, a team will play six matches in a
two day tournament. This scheduling format will place tremendous stress on the
energy reserves of an athlete. To compound matters, some tournament matches are
scheduled to kickoff as early 8:00 or 9:00am.
In addition, in a few areas of the United States, state associations will schedule a
team for two matches on a single day. Under these adverse conditions, what can an
athlete do nutritionally to maintain a competitive edge?
Consume More Carbohydrates Before Competition
Dr. Whitsel recommends that a player change their eating habits a few days before
the competition. “Players need to eat larger carbohydrate rich meals in the days
preceding the tournament. Fifty-five to sixty percent of the daily intake should be
carbohydrates. The diet of an athlete should emphasize lots of fresh fruits,
vegetables, whole grains, pastas and brown rice. Sports drinks should also be used
throughout the tournament to rehydrate.” In addition, she believes that players
should eat an early match day meal that is rich in carbohydrates.”
The Early Morning Match
In these situations it is unrealistic to wake the players four hours before a game to
eat a meal. Dr. Whitsel suggests, “Athletes should eat something that is easily
digestible-a bowl of cereal with skim milk, fresh fruit, yogurt or a bagel with jam. In
most cases, athletes have to spend some time traveling to the game site. They can
eat on the way. In any case, they need to replenish those liver glycogen stores that
have been lost overnight, while they were sleeping.”
Summary
In preparation for competition, a dedicated soccer player will spend countless hours
practicing and rehearsing the technical and tactical aspects of the game. Match day
nutrition may be as important to a soccer player as the skills which have earned
them a place in the starting eleven. Eating the correct foods at the right times will
increase an athlete’s energy reserves and allow them to compete at their best.
Pre-Match Meal: Improve Performance & Enhance Recovery
Half-Time: Carbohydrate Snack, Water & Sports Drink
Post Game: Immediate Snack, Full Meal with in Two Hours
Special Circumstances: Increased Carbohydrate Intake & Sports Drinks
Early Match: Easily Digestible Carbohydrates