Download NUTRITION "Success is no accident. It is hard work, perseverance

NUTRITION
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love
of what you are doing or learning to do." ~Pele
Hydration
In a typical contest, soccer players run for a total of 6-7 miles at fairly modest speed, sprint for about 8001200 meters, accelerate 40-60 different times, and change direction every five seconds or so.
That's why taking in carbohydrate DURING competition can pay big dividends. In recent research carried
out with an English soccer team, players consumed a glucose-containing sports drink during 10 of their
matches but swallowed only an artificially flavoured, colored-water placebo during 10 other competitions.
When the players used the glucose drink, the team allowed fewer goals and scored significantly more
times, especially in the second half. When the placebo was ingested, players were less active and
reduced their contacts with the ball by 20-50 percent during the final 30 minutes of their games. A
separate study showed that swilling a glucose solution before games and at half-times led to a 30percent increase in the amount of distance covered at high speed during the second half of a
match.
An excellent strategy is to drink about 12-14 ounces of sports drink, which usually provides about
30 grams of carbohydrate, 10-15 minutes before a match begins. The same amount should be
consumed at half-time
Nutrition
Soccer players should also eat a small meal containing at least 600 calories of carbohydrate about two
hours before competition. 600 calories is the approximate amount of carbohydrate in three bananas and
four slices of bread (eaten together).
'Grazing' - eating two to four daily high-carbohydrate snacks in addition to three regular meals - can help
players carry out this high-carbo plan successfully. However, carbohydrate is not the only nutritional
concern for soccer players.
Protein is an essential ingredient because it’s a potent calorie burner that plays a role in nearly every
body function, from building shapely biceps to regulating sleep and boosting immunity.
High-protein foods slow down the release of carbs and fat into your bloodstream. Thing is, eating a steak
or a piece of chicken in your car or at your desk at school isn’t always realistic, so most of the foods we
choose for single-fisted consumption are highly processed and lacking in this essential nutrient. Here are
6 grab-and-go proteins to take with you for a midday snack.
1) Jerky: Jerky (beef or turkey) makes a great snack because it’s low in fat, lean and savory, and high in
the chewiness factor (look for lower-sodium varieties if you’re concerned about the salt). You can find a
wide variety of flavors, from teriyaki to barbecue. You can also find chicken and buffalo (and, in certain
parts of the country, salmon) jerky. Jerky packs 10 g of protein and about 100 calories per ounce.
2) Roasted soy nuts: Almonds, peanuts, and cashews are great. But let’s face it: You can get burned
out on the same nut mix. Try roasted soy nuts for a complete protein snack; for a little extra heat, try the
wasabi-flavored ones. Each 1⁄4 cup provides 6 g of protein and 120 calories.
3) Cheese packs: Not just for kids’ lunch boxes, string cheese and other portioned cheeses such as The
Laughing Cow Wedges or Mini Babybels are the perfect complements to an apple, pear, or bunch of
grapes. These low-calorie protein packs are satisfying enough to carry you through to your next meal.
NUTRITION
4) Protein bars: They are the perfect filling, portable snack to save you from a desperate trip to the
vending machine or drive-thru. Pick up bars that are about 200 calories each, such as Luna Protein bars
(170 to 190 calories, 12 g of protein) or Honey Stinger 10-gram protein bars (190 to 200 calories, 10 g of
protein), to stash in your purse or work bag.
5) Hard-cooked eggs: Eggs really are one of nature’s most perfect portable foods. Packed with protein
and antioxidants, they satisfy your hunger and improve your health. Try Eggland’s Best Hard-Cooked
Peeled eggs for a no-muss, no-fuss snack or meal. Along with the usual protein punch, these edible orbs
also deliver 10 times more vitamin E and two times more omega-3 fatty acids than other eggs.
6) Low-fat milk: It’s the perfect pre- or post-exercise snack. You can stock up on small containers of
shelf-stable milk (such as Horizon’s 8-ounce cartons); they don’t even need to be refrigerated. Two cups
deliver more than 16 g of high-quality, filling protein that will satisfy your hunger and help keep you
hydrated. In one study, women who had 18 g of protein 20 minutes before strength-training torched
almost 9% more calories at rest 24 hours later than if they didn’t drink the pre-workout milk.
7) Additional options: Fig Newtons, oatmeal, yogurt, peanut butter, almonds, bananas, V8
Pre-Game Eating Don'ts: A list of foods parents should avoid when providing meals for players before a
game, and during the week while training or practicing. This list should include foods that tend to sit in the
stomach (hot dogs, hamburger, roast beef, steak), sugary foods (doughnuts, chocolate, soda), and
processed items (potato chips).
Avoid high-fat foods on competition days. Fat will reduce your quickness and agility. Any food
with more than 3 g of fat per 100 calories would be considered high fat.
Before Competition: As a rule of thumb, eat a big meal (like two large bagels with peanut butter; yogurt;
orange juice) four hours before a game; a light meal (deli sandwich; fruit salad; low-fat milk) two hours
before a game, and snacks (medium banana; granola bar; and low-fat milk) about an hour or less before
game play.
After Competition: After games, it is important to encourage players to immediately refuel with proper
nutritional choices. High-carbohydrate foods are suggested, which helps increase the rate of game
recovery. Consider whole grain waffles with fruit; grilled chicken sandwich and baked potato; roast beef
sandwich on whole-grain roll; chicken and salad; turkey sub; and pasta or rice with vegetables.
Daily Nutrition and Hydration
Making healthy decisions daily about nutrition and hydration can be challenging. For families with working
parents and constant driving between after-school activities, it is not always easy. However, there are
several small choices that can make a big difference in the overall nutrition of your family.
The first is to limit fast food to once a month. Fast food is loaded with calories and a high percentage of
fat and therefore has virtually no nutritious content. Also, consider packing a lunch for your athlete. This
will allow you and your child to make healthy dietary choices together.
The second change to make is to limit consumption of soda pop. Pop contains a large amount of sugar,
and is also considered “empty” in terms of nutritional content. Caffeinated pop also dehydrates you by
increasing your urine production. Instead, replace pop with water. Some kids hate drinking plain water, so
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flavor it with a lemon or a lime slice. There are no calories in water and it serves an important role in
keeping your athlete hydrated. If you already restrict pop and fast food intake, congratulations!
A good daily general nutrition and hydration plan should at least include the following:
2-3 servings of protein: poultry, fish, lean meat, beans, eggs
3-4 servings of dairy: milk, yogurt, cheese
6-11 servings of grains (ideally whole grains): bread, pasta, rice, cereals
4-6 servings of fruits/vegetables: dried, canned, or whole fruit and raw or cooked veggies (dark green
veggies are the best)
8 tall glasses of water