Galaxy Soccer Club Nutrition Guidelines

Transcription

1 Galaxy Sccer Club Nutritin Guidelines What yu eat daily, weekly and mnthly will affect yur energy level, perfrmance and verall health. Energy in means energy ut! Taking care f yur bdy shuld be challenging but simple, hard but fun, and regimented but tasty! EAT RIGHT AND GIVE YOURSELF THE EDGE!!!

2 Eat Right t Play Right- Nutritin fr a Sccer Player Yur bdy is the mst incredible creatin in the wrld! But we take it fr granted far t ften. Stp fr a secnd. Think abut what is happening inside yur bdy at this very mment It is grwing and re-creating itself-right nw Out f 100 trillin cells, it is replacing 2.5 millin red bld cells every secnd It is self-regulating-right nw It is defending itself frm millins f viruses and infectins-right nw The list ges n Yur bdy is the vehicle yu take thrugh jurney. Take care f it, because yu nly get ne. In fact, stp and lk arund yu. Yu will see that sme peple take better care f their cars, hmes, and ther material treasures than they d their wn bdies! Nutritin needs t be a pririty f an athlete s training. What yu eat daily, weekly and mnthly will affect yur energy level, perfrmance and verall health. Energy in means energy ut! It is s imprtant that a sccer player eats a well balanced diet high in cmplex carbhydrates and lw in fats, which will help them t maximize their energy levels and perfrm at their ptimal levels. Prper nutritin nt nly benefits an athlete physically, but als mentally and that is half the battle n the field. If the brain is nt well fed, then the player will nt play t the best f their ability. Withut the right fd, a player can suffer frm the inability t cncentrate, lethargy (feeling tired all ver), having visual prblems, muscle cramps, dizziness, and even passing ut. This nutritin packet is designed t take a simple lk at hw t take better care f yur bdy. There are simple ideas and rules f thumb that many have lived by fr the past 30 years. Taking care f yur bdy shuld be challenging but simple, hard but fun, and regimented but tasty. I hpe this guide helps yu achieve yur wn persnal health gals. PROTEIN Prtein- althugh yur bdy requires the intake f prtein, carbhydrates and fats, the cmpnent mst athletes need t fcus n and make sure they have enugh f is prtein. Let s start here Why? Prtein is a part f every cell in yur bdy. It is arguably the mst imprtant nutrient yu need t keep yu alive and healthy. Prtein is essential fr prviding bne and muscle strength, endurance, and immunity. These building blcks f the bdy are critical fr taking care f and imprving yur bdy. Quick tips n prtein: Hw Much? T add muscle while training with weights: Minimum 1 g prtein per 1 lb bdy weight Just t maintain and stay the same prtein shuld be 10-15% f daily calric intake g/kg f bdy weight ensures adequate prtein intake. Greater than 4.0 g/kg f bdy weight per day, are nt advised fr athletes with impaired renal functin r lw calcium intake r thse wh are restricting fluid intake. Hw Often? Example: a 200lb man 200 grams f prtein/ 6 meals per day Apprximately 33 g prtein every 2-3 hrs.

3 Other Quick Prtein tips: Eating prtein increases yur bdy s metablism. Yur bdy must wrk harder t break dwn (digest) prtein, thus burning mre calries. Fueling yur bdy every 2-3 hrs with quality prtein frces yur bdy t wrk cnstantly, thus increasing yur metablism This als eliminates the snacking because yu feel full lnger Lk at yur fd labels. Try t adhere t the minimal 4:1 rati f prtein: fat Surrund yur wrkut with prtein min befre with a fast-burning prtein (Whey) Up t 1 hr after wrkut replenish bdy with essential prteins. Again fast-burning whey is preferred. Als, try t take with smething sugary. This is the nly time that smething sugary is preferred. Increasing yur insulin level transprts the prtein int the muscle fibre faster. Make yur bdy wrk at night while yu sleep Eat a slw-burning prtein, such as casein, min befre bed- pwder frm r cttage cheese. What kind? Sme gd prteins: Chicken breast-30g 4z. Turkey 31g 4 z r 4g per slice Tuna 32g 0.5 cup Fish/seafd (halibut) 18g 3 0z Ham/Prk 4g/slice 20g prk chp Red meat (lean cut) 23 g Eggs 6-7g in 1 egg Milk- 8 g 1 cup Cttage Cheese 28g 1 cup Nuts (almnds are a great snack) Black beans 6g 0.5 cup Quality prtein pwders: Fast- Optimum Nutritin- PrCmplex best prtein blend 30g/scp Slw- Optimum Nutritin- Casein Prtein- slw burning 24g/scp Fast- Pr Perfrmance AMP amplified 100% whey 20g/scp (take 2) CARBOHYDRATES Carbhydrates- Think f carbhydrates as energy. Like prteins, they are essential t yur bdy. Hwever things get a little trickier here: fr every gd carbhydrate there are hundreds f Bad carbhydrate chices. Sme suggested percentages (f ttal calries) Prtein 10-15% Carbhydrates 45-60% Fats 25-30% with less than 10% Frm saturated fats Hw much? 5-6 g/kg per day is reasnable Gd Carbs vs. Bad Gd carbs prvide the bdy with the fuel it needs fr energy. Yur bdy needs them t functin. Bad carbs are easily sptted. Typically anything that has been prcessed r is nt in its natural state. Additives, preservatives, r flavrings are nt what yu need.

4 SHOP IN THE OUTSIDE AISLES! MOST GOOD FOODS ARE FOUND IN YOUR GROCERY STORE OUTSIDE THE AISLES. Gd: Quick list Fruits, Vegetables, atmeal, brwn rice, skim milk, beans Bad: Quick List White bread, white rice, crn trtillas, pasta, any kid f prcessed fds, sweets (ckies, cakes, candy), mst cereals, pretzels, chips, juices. Why bad carbs are bad: They spike yur bdy s bld sugar/glucse levels. Sugar is enemy #1 We all have bld sugar levels in ur bdies. If, ver a perid f time, we raise ur levels t high, ur bdy releases insulin, which signals yur bdy t stre fat. The insulin als sends ur bld sugar levels back t lw, thus making the bdy hungry and fatigued. Prcessed Fds- Enemy #2! Mst cntain lts f sugar, harmful chemicals, additives, preservatives, etc. Key t understanding why this is bad take a simplistic lk at yur liver s primary functins: 1. Liver breaks dwn fats s the bdy can use them (i.e. fat burning) 2. Liver filters all harmful substances like chemicals, additives, alchl, preservatives. Simply put, when yur liver is t busy wrking n jb #2, it can t d jb #1 prperly. S give yur liver a break, and let it d jb #1 by limiting yur intake f #2. FATS Fats-Fats are abslutely essential t ur bdy. In fact, eating the right kinds f fats can help yu lse fat. Eat gd fat= burn fat. Eat bad fat = stre fat. Gd fats: real butter, whle eggs, ccnut and live ils, avcads, raw nuts Bad fats: Saturated & trans fats, hydrgenated ils, canla il, vegetable il, margarine, substitute butters. If yu can drive-thru it, then DRIVE THROUGH IT! Pick ut the fast fd restaurants with n drive thru, as they are usually healthier e.g., Subway, Jimmy Jhns, Chiptle, Etc. In general, mst fast fd restaurants are dangerus places fr ur bdies. Why? Because they typically specialize in all f the bad things discussed earlier. Bad fats, bad carbs, prcessed fds with high levels f additives, and typically terrible prtein: fat ratis. D they taste great? Abslutely! Is it cnvenient, r the easy way? Abslutely! Is it inexpensive? Abslutely! But Is it fr smene wh wants t take care f his r her bdy, has a healthy life, and/r is a stud athlete? Abslutely nt!! Interesting Facts 2/3 Americans are bese r ver weight. Each day 1 in 4 Americans eat fast fd Only 7 items n McDnald s menu cntains n sugar In the 1970 s, Americans spend 3$ billin per year n fast fd- tday that number is ver $115 Billin Yu wuld have t walk 7 hurs straight t burn ff a super-sized Cke, Big Mac & fries

5 IF yu are ging t eat fast fd here are sme tips. Try t find a healthier fast fd restaurant (subway, Jimmy Jhns, Chiptle) Stick with cmmn sense. Fr example, whats better fr yu -Premium grilled McChicken classic r Duble Quarter Punder? Whenever pssible: Skip may & ketchup Skip the trtilla, gets the bwl Skip the cheese, sur cream Order grilled chicken nt breaded! Watch ut fr Tuna (usually made with may). Fds t Avid High-Sugar: Leads t rapid rise and fall in bld sugar, which results in less energy. Can draw fluid int gastrintestinal tract and cntribute t dehydratin, cramping, nausea and diarrhea (candy bars, desserts) Fats: Take lnger t digest (examples + bacn, sausage, gravy, sauces, ptat chips, tacs, nachs, salami, chclate, excess butter/margarine). Carbs Nutrient-Pr Carbs: lead t premature use f glycgen stres in endurance events (ex= jam, jelly, white sugar, marshmallws, jelly beans, dnuts). WATER Water- Water is the mst abundant substance in the human bdy. Water makes up apprximately 75% f yur mass and, like prtein, is a majr cmpnent f every cell. Under ptimal cnditins, the bdy can survive 30 days withut fd but nly 4-10 days withut water. Cnsuming water prvides several advantages: A deeper lk at why? A. Water fills yu up withut calries B. Staying hydrated imprves yur bdy s ability t exercise and burn calries C. Water increases yur bdy s ability t build and repair muscles D. Water speeds up yur metablism. E. Cnsuming adequate fluids befre, during, and after training and cmpetitin is essential t ptimal resistance training and aerbic endurance exercise. When yur bdy des nt get enugh water, yur liver has t pick up the slack frm yur water-deprived kidneys, which means it can t d its ther jbs very effectively. Hw much shuld I drink? 1. Drink half yur bdy weight in unces (200lbs/100 unces=12.5 cups) 2. 1 cup= 8 z Mst peple start t drink mre water but end up quitting because they re taking t many bathrm breaks. This is actually a gd thing, as it means that yur bdy is getting rid f excess water it des nt need. And as lng as intake stays high, frequency f bathrm breaks slws dwn/balances ut. Lse weight: Drink mre! Check the clr! Did yu knw yur bdy culd actually give yu a sign that yu are nt drinking enugh water? Yur urine clr can be ne way t check yur hydratin level. Althugh several factrs can affect yur urine clr, if yur urine is a dark yellw clr, it typically means yu re nt drinking enugh water!

6 Water Challenge: Try t g 1 week withut drinking anything but water- and the ccasinal cup f cffee (if yu need it). Try it! NO. POP. NO JUICE. NO SPORTS DRINK. Hydratin Befre Activity: Cnsume 1 pint f fluid 2 hrs prir t cmpetitin. Can drink milk, juice, and sprts drinks, with r withut a meal. Hydratin During Activity: Athletes shuld start drinking befre sensing thirst and cntinue t drink at regular intervals. Water, sprts drinks, carbhydrate cnsumptin. 6-8 fluid unces shuld be cnsumed when pssible Hydratin After Activity: It is vital after high intensity exercise that yu replace all water lst thrugh sweating. T ensure adequate fluid intake it is recmmended that unces f fluid is cnsumed. This amunt will ensure rehydratin has ccurred befre the next wrkut. Water, sprts drinks are gd surces f fluid intake. Precmpetitin Meal- Primary gal f precmpetitin meal is t prvide fluid and energy fr the athlete during perfrmance. Pre-Game Meal & Snacks The night befre a game, Pasta is always a gd chice alng with: Salad (very little dressing), Vegetables (fresh, frzen, r steamed) Rice (steamed r biled) cked dried peas, beans r lentils, Lean Meat, cheese & Crackers, Fish, Fresh r dried fruit, Pultry (nt fried), ptates (nt fried), pretzels. It is recmmended that players eat 2-3 hurs prir t games and exercising. When there is fd in the stmach, the heart pumped large vlumes f bld t the stmach t aid digestin. When an athlete ges int a game r practice with fd in their stmach, the heart will shunt the bld t the wrking muscles thereby stpping the digestive prcess. This can cause stmach gas and cramping. OUCH! It is imprtant fr athletes t cnsume fd and beverages that: -They like -They tlerate well -Are used t cnsuming -They believe result in a winning perfrmance. -Recrd keeping can be helpful in helping athletes determine their best pre-cmpetitin regimen. Carbhydrate Lading: A technique used t enhance muscle glycgen prir t lng-term aerbic endurance exercise days befre event Gradually reduce training r taper ff. This will allw yur muscles t rest and lad with carbs Due t the fact yu are training less, yu dn t need t eat mre fd just the same amunt yu have been eating all alng. 3 days f carb lading the week befre the event 600g f carb per day r 8-10g/kg f bdy weight. This regimen shuld increase muscle stres 20-40% abve nrmal. Increase yur intake f fiber-rich, cmplex carb fds: whle grain cereal; beans; starchy veggies like ptates, crn, peas; whle wheat breads, fruit, and veggies. If yu rely mainly n pasta, which is nt fiber-rich, yu may becme cnstipated because yu ve decreased yur training. Be sure t take enugh fluids and prtein t prevent cnstipatin. Day f Event Eat fd yu knw yu will digest and settle well. Pay attentin t yur fluid needs Dn t try anything new. Pst Exercise Fd Cnsumptin Cnsumptin f fds r meals within the hur after the event cntaining mixed nutrient prfiles (carbs, fats, prtein) is an effective way t achieve adequate calric intake and t enhance recvery.

7 Calrie Distributin fr a Typical Day Breakfast 1 cup shredded wheat 1 banana 1-cup skim milk 1 slice whle-wheat tast/margarine Snack: Fruit smthie Granla bar Or Peanut butter Rice Cakes Or Tuna & Crackers Lunch: Turkey Sub Fruit (apple) Water Pretzels Or Salad w/chicken and veggies Snack Ygurt & almnds & blueberries Dinner Chicken breast Sweet Ptat Veggies- Brccli r ther dark green/ range/red Snack Slice f cheese Slice f ham Or Prtein shake r Nuts