Player Nutrition & Hydration. Nutrition

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1 Player Nutrition & Hydration Nutrition At all levels of soccer, good nutrition pays off, both in terms of long term health and performance, and even same day game performance. There used to be a time when three square meals a day was the accepted way to a healthy soccer performance, but times have changed and so have the attitudes towards health and wellness and soccer nutrition. General Nutrition Soccer is one of those games where athletes have to be in constant motion for 45 minutes at one time. Then there is the 10 minute break and then another 45 minute of constant activity. This means that a lot of energy is used. How do you replace this "body fuel"? What do you do to prepare for such a sport? Which diet program do you follow? Sometimes it's mind boggling... but there is help. As in training, there needs to be a plan of action. This plan depends on the level of play and competition that the players are engaged in. Health and fitness has its source in nutrition. Successful performance is measured by what the body and mind can deliver. This is energy output... so it is simple, energy in... energy out. Good habits start at an early age with a lifetime of benefits. "You are what you eat", "They ran out of gas", and "You shouldn't have eaten that before the game". These are all sayings that are directly linked to nutritional habits. If you want peak performance, then design a program to ensure your athletes eat like athletes. Learn to develop habits that encourage a good base for health and fitness. Try to find the right combination of fuel for your athletes, and realize that there are also social morays around eating that effect both male and female athletes. There are also different requirements for both genders and at various ages for each gender. The average soccer player travels 30 km (12 miles) per game and at various speeds. You need a lot of fuel for this type of endurance! Every nutritional program or specific diet has to reflect the need of the performers, goalkeepers included. Nutrition and Mental Focus Food Brain Brain Food link This is hormonal in nature with chemical interactions, in specific terms a euphoric state of the mind body link. We've all heard of the "breakfast on champions". This is true because it focuses on the daily nurturing of the body to aid the mind in preparation of the events ahead. It can be a part of a ritual as, proper breathing techniques and adequate liquid consumption. Focusing on a dietary plan is also preparing the mind for future competitions is a longer process. This is the use of one of the most important issues in life (food), to introduce another important issue (competition), to heighten the all aspects of individual and team performances. It teaches the players/athletes to cue themselves for their games ahead. It also prompts acceptable behaviors and fosters conditions of ownership among the players and all those involved in the team. Nutrition also allows the coaches to use food and other rewards to encourage other acceptable techniques to prepare for a variety of competitions. Nutrition is only a step in a process towards mental focus. We have also heard, "strong in body, and strong in mind". I would suggest that these major components in life are completely intertwined and in fact are, inseparable. You can win by recognizing this or lose without even knowing that there is a link too or a cause and effect with this issue. Many of us try and focus on what to eat. This is the first important step in the correct direction. The flip side to that is what not to eat. This is realizing what is harmful to the player and even the coach. The addition to that is what to eat, and in which combinations. We have now entered the realm of the ZONE. This is the area of expertise of the highly qualified nutritionist to deliver the ultimate nutritional plan. This

2 however can only be successful once the planner knows which competitions lay ahead. The nutritional planner also has to understand the team of athletes and their gender and age specificity. Soccer team nutrition plan Planning a proper diet for your soccer team is as important as practicing set plays. Not introducing and utilizing a good sports diet plan can result in the following problems; Lack of concentration General lethargy Muscle cramps Visual problems Blackouts Proper nutrition means eating well planned meals before, during and after competitions and general games. This also includes correct and timely liquid intake. A highly tuned engine as the athletes body requires superior fuel to accomplish all of the tasks ahead. Max Inzinger, the nutritional counselor for FIFA in the late 1980's and early 1990's has outlined a basic formula for the requirements of a soccer player. This is a caloric intake consideration and is calculated with the following formula; Body size X a value number = energy needs Body size is measured in height in centimeters. The value number is represented by the following table; Training Frequency Value Number 1 2 times weekly times weekly hours daily hours daily hours daily 28 The soccer players nutritional needs should be broken down with the following considerations; Carbohydrates 60% Fat 25% Protein 15% The importance of rebuilding components within nutrition is found in the essential minerals, which are; Potassium Sodium Calcium Magnesium Iron Iodine Vitamins A, B complexes, C, and D These should be sourced from whole foods and should be consumed raw whenever possible. Proper intake of liquids Although water is vital to the smooth functioning of the body of the soccer player, it is not the only liquid that is essential. Our sweat is composed of many salts. These salts are the release of essential minerals and need

3 replacing. These are all necessary in the function of daily tasks as they are important as catalysts. These minerals are called electrolytes when in an aqueous (water) solution. Many of these minerals can also be found in a variety of supplements. These nutritional supplements can be in pill or powder form and should be found in a sports nutrition store or outlet. Replacing body fluids starts at least 2 hours before a game. This is important to note because in a very fast paced game and in hot climates a player can lose as much as 3 liters (3 quarts) in the form of sweat and transpiration. Liquid needs to be replaced at half time and if possible during a game, especially on hot days. The liquid should be at or around normal body temperature as cold liquids are absorbed slower. These electrolytes should be sipped or taken at a mouthful at a time and not gulped as the body will utilize smaller quantities more easily. Players can formulate their own sports drinks but need to use little sugar and use a combination of teas, fruit juices and mineral water. Even fruit juices with high sugar content and carbonated or soda drinks should be avoided. This is because of the "sugar rush" which is short lived and produces a type of lethargy If a soccer player uses powdered sports drinks the direction should be followed carefully as a high dosage of electrolytes will also speed up the loss of fluids. Remember the body wants to be balanced and will react and adjust itself accordingly. Natural Foods Natural food sources are best as the body is used to taking foods and breaking them down in small nutrient groups. What we don't use the body turns to waste. This includes over use of supplements. The more you exercise the more your body will use... so combine your nutrition with great workouts. And make sure your great workouts are rewarded with great nutritious meals. What to eat and when to eat it The timing of the meals you eat is important. On the day of a match the intake of fat and protein should be restricted, as these nutrients require a relatively long time to digest. Plan to have your pre match meal at least 3 hours before the match. Your pre match meal should be: high in carbohydrate (this is the fuel that your body needs to perform at the highest level) low in fat, low in protein, not too bulky, and easy to digest. You should eat foods such as: breakfast cereal with low fat milk, toast or bread with jam/honey, sandwiches with banana/honey/jam, pasta/rice, energy bars, and orange juice. Calorie intake according to UK Dept of health for Women is approximately 1940 calories per day, for men it is around 2550, the figures below apply to adults with low activity levels. Age Calories per day (Boys Girls) 1 3 1,230 1, ,715 1, ,970 1, ,220 1, ,755 2,110 Adults 2,550 1,940 A snack high in carbohydrate may be eaten about 2 hours before a match; however, the time reference is only a guideline as there are great individual differences in the ability to digest food. It is a good idea for you to experiment with a variation of foods at different times before training sessions. Food such as toast, bread or crumpets with jam/honey, sweetened cereal and low fat milk, orange juice and fruits such as bananas/grapes could be eaten. During the cool down you should drink sports drinks and small snacks, such as bananas and grapes.

4 Once the game is over, fluids should be replaced and carbohydrates should be eaten as soon as possible, around 50grams of carbs should be eaten within approximately 2 hours after the game, which helps to promote recovery of glycogen stores, and you should aim to eat a meal, which is high in carbohydrates, such as pasta, spaghetti, rice, (curry with rice as long as the fat content is low) noodles, low fat pasta sauce, bread, potatoes and baked beans, beans on toast! Carbohydrate rich foods must be the main source of calories in your diet. Table 1 lists foods, which contain a lot of carbohydrate. You should aim to eat the main bulk of your diet from complex carbs. Simple carbs should not be consumed in large quantities and are more useful as snacks between workouts, or to top up your energy intake. The carbs you eat should be balanced with a healthy intake of protein, low fat and plenty of fruit and vegetables, which are an excellent source of carbs. Complex carbs Simple carbs Mixture of complex and simple carbs Bread Sugar Cakes Pasta Jam Biscuits Rice Honey Puddings Noodles Yoghurt Sweet pastries Oats Fromage Frais Cheesecake Breakfast cereals Ice Cream Breakfast cereals Sweetened Pulses (beans such as Lima, kidney, lentils) Jelly Bananas Baked beans Raisins Grapes Apricots/Peaches Full sugar juice Oranges Potatoes/Sweet corn Soft drinks, Sprite & energy drinks If you do not eat enough carbs (kcals/energy) then you will not have the energy to complete the match (or training) and subsequently your performance will suffer, and more importantly you will be more susceptible to injury. ( andwww.tiburonsoccer.org/coaching/nutrition.htm contributed to this page)

5 Hydration By Dev K. Mishra, M.D. Summer camps and tournaments in most parts of the country will be played in hot, humid conditions. With the weather change, athletes are at higher risk for heat related illness. What I would like to do below is to present a commonsense guide to a preventable problem: heat related illnesses, including dehydration, cramping, heat exhaustion, and heat stroke. In general, young athletes are at higher risk for developing heat illness than adults. Children absorb heat faster than adults, they don't sweat as much (sweat helps the body cool), and often they don't "want" to drink fluids during exercise. These factors add up to a higher risk of heat illness than many adults. Fortunately there are a number of simple steps that can greatly reduce the risk of problems when playing in the heat. On Field Signs of Dehydration and Heat Illness Most young athletes will first start to show signs of heat related illness through dehydration. If left untreated, dehydration can progress to more severe problems such as muscle cramping, heat exhaustion, and a very severe problem called "heat stroke." Rather than providing you a medical textbook definition of heat illness, here are some signs of dehydration to look for in your players: * Decreased performance * Fatigue * Weakness * Irritability * Nausea * Headache * Light headedness * Difficulty paying attention or following directions As a parent or coach, chances are good that you know what your players' personality is from many day to day interactions. Sometimes it simply comes down to realizing that you're playing in hot weather, and the player "just doesn't look right." If that's the case, one of your first thoughts should be that the player is dehydrated. At that point, take some simple steps to treat the problem: * Get the player off the field and let them rest in a cool, shaded place. * Provide a sports drink (not carbonated, no caffeine). * If the player doesn't start to feel better relatively soon (15 30 minutes), seek medical help. * Prevent future dehydration (see below). Preventing Dehydration and Heat Illness There are a number of steps that can reduce the chances of heat illness developing. Acclimatization can make a big difference in improving an athlete's ability to compete safely and successfully in hot weather. If your team shuts down at the end of June, but plans to play a tournament the second week in August, consider a mini camp of about an hour a day for the week prior to the tournament. During practice and games, wear light colored and lightweight materials. If there isn't adequate shade from trees,

6 consider a pop up tent for the players (and the parents!). Tournament directors and referees should consider relaxing their rules based upon weather conditions, such as allowing for a brief water break during each half, and perhaps also adding a few minutes to each halftime. Here are some tips on what to drink, when to drink, and how much to drink to promote good hydration: * Sports drinks are an excellent choice for hydration. Athletes can usually find a flavor they like, and the electrolytes (like sodium chloride) will stimulate thirst, help the body hold onto fluid, reduce the chance of cramping, and possibly improve performance. * Avoid any drinks with caffeine or high fructose corn syrup, and no carbonated sodas. * I like low fat chocolate milk as another after game alternative. * The athlete should have ounces of fluid up until about 30 minutes before the game or practice (remember that most sports drinks come in 20 ounce bottles). * Keep sipping sports drinks or water during the practice or match. * Start re hydrating within 20 minutes of the conclusion of the match. Research shows that the first 20 minutes are the most efficient time to start refueling. Try to take in 20 ounces; no need to guzzle this down, but once you start drinking try to finish the bottle over the next several minutes. Following these simple guidelines will give your players a much better chance for safe and successful competition this summer. (Dev K. Mishra is an orthopedic surgeon in private practice, Burlingame, California. He is a Team Physician at the University of California, Berkeley, and member of the team physician pool with the U.S. Soccer Federation. Mishra's website is