NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist

Transcription

1 NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1

2 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout meals Pre-/post- competition meals Eating on the road Fluid needs??? 2

3 EVERYDAY NUTRITION Calorie Needs Healthy, active young men need approximately Calories/day Individual needs may be higher or lower depending on metabolic rate and level of physical activity Sample meal plan (handout) 3

4 EVERYDAY NUTRITION CONTINUED Calorie Composition ~55-65% Calories from high-quality carbohydrates ~15-20% Calories from lean proteins ~20-30% Calories from mostly unsaturated fats 4

5 EVERYDAY NUTRITION CONTINUED What is a high-quality carbohydrate? Whole grain breads, bagels, English muffins, tortillas Whole-wheat pasta Brown rice Whole-grain cereals Fruits Vegetables 5

6 EVERYDAY NUTRITION CONTINUED What is lean protein? Grilled chicken breast Tuna and other fish Turkey Lean cuts of beef Lean ground turkey or beef Eggs/egg-whites Non-fat/low-fat milks and cheeses Cottage Cheese Non-fat/low-fat yogurt Beans Tofu Hummus Edamame 6

7 KEYS TO HEALTHFUL EATING 1. Variety there is no one magic food 2. Moderation ALL foods can fit into a well-balanced diet 3. Wholesomeness choose natural or lightly processed foods as often as possible 4. Planning Ahead is KEY TO SUCCESS!!! 7

8 The 10 Nutrition Rules To Live By: 1. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going. 2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit. 3. Include a LEAN protein source with each meal. 4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil. 5. Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

9 6. 3 for 3: Eat smaller portions more often, spread evenly across the day. No excuses you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling. 7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of water every day. 8. DON T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training. 9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. 10. SLEEP: Aim for eight hours of sleep. If you can t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

10 PRE- MEAL / SNACK Eating balanced meals and snacks throughout the day will result in adequate energy during workouts. aim for easily digestible foods for snacks pre-game/ practice: crackers, apple, CLIF bar, Herba Life protein bar or shake, 1/2 whole grain sandwiches, pita and hummus Meal = 3-4hrs before and cals 10

11 POST-MEAL / SNACK Goal of post-workout meal/snack: to replenish glycogen stores and provide adequate protein to repair muscle tissues Should be consumed within 30 minutes of a heavy workout Mostly carbohydrate with a small amount of protein. Examples include: Yogurt and fruit 1/2 Bagel with peanut butter Energy bar or drink (Low Fat choc milk, Gatorade or HerbaLife bar or shake) Follow the post-workout snack with a balanced meal (lunch or dinner) within minutes 11

12 NIGHT BEFORE COMPETITION The meal eaten the night before (or even two nights before) competition is more important than the meal eaten right before competition. The meal the night before competition should be heavier on carbohydrates, light to moderate in protein and low in fat. Examples include: Stir-fry with chicken over rice Pasta with lean ground meat sauce 12

13 PRE-COMPETITION MEAL AND THE USE OF LIQUID MEALS AND SPORTS BARS Advantages of liquid meals over solid meals for pre-competition nutrition: well balanced in nutritional value high carbohydrate content no bulk, easily digested practical, may be taken closer to competition Advantages of sports bars: good source of carbohydrate convenient Liquid meals and sports bars should not be used on a regular basis to replace healthy meals and snacks. 13

14 EATING ON THE ROAD PLANNING AHEAD! Good examples of healthy restaurant choices: Sandwich/ Salad shops (Subway, Quiznos, Togos) Encourage lean protein with lots of vegetables, baked chips Bagel shops (Bruegger s, Einstein Bros., Noah s) Bagel with light cream cheese or egg for breakfast with fresh fruit or juice Italian eateries Encourage pasta dishes with non-creamy sauces, non-fried items Supermarkets Salad bars, bagels, fruit, delis, yogurt, lunch meat, bread and peanut butter, cereal or low-fat granolas, protein bars, trail mix, 14 grain bars, etc.

15 INTRODUCE A TEAM COOLER Or purchase an individual cooler Great for long bus rides and away games Fill the cooler with healthy snacks such as apples, bananas, bread, peanut butter, carrots, hummus, edamame, low sodium lunch meat, string cheese, non fat yogurt, pretzels, rice cakes, dried fruit, nuts, bagels, low fat chocolate milk 15

16 HYDRATION!!!! Water s most critical function for athletes is the regulation of body temperature. Thirst is not an adequate guide to hydration. Regulate fluid intake by drinking according to schedule rather than by perceived thirst. NO COFFEE & NO SODA -->leads to dehydration --> cramping, fatigue & light headedness 16

17 HYDRATION GUIDELINES FOR ATHLETES oz 2-3 hours prior to exercise 6-12 oz every minutes during exercise oz for every lb of body weight lost after exercise Add glucose and electrolytes (ex. Gatorade) to increase absorption and replenish losses (anything over 60 minutes). Dehydration is not an option! 17

18 NEXT STEPS Check MDHS Soccer webpage for nutrition updates & handouts refer to Handouts to aid in your Sports Nutrition Program (given via ) Refer to the meal plan that corresponds to your daily caloric needs Start making changes Today! me with any questions: 18