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Soccer Nutrition


Soccer Nutrition Keri A. Stokes, MS, LAT, ATC The Sports Medicine & Orthopaedics Center Greensboro, NC NCYSA Soccer Showcase January 22, 2011 * Low in protein, high ... – PowerPoint PPT presentation

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Title: Soccer Nutrition

Soccer Nutrition
  • Keri A. Stokes, MS, LAT, ATC
  • The Sports Medicine Orthopaedics Center
  • Greensboro, NC
  • NCYSA Soccer Showcase
  • January 22, 2011

Video on Sports Nutrition
  • http//

Myths about Soccer Nutrition
  • Game performance is not affected by what the
    player eats or drinks
  • What a player eats after a game does not matter
  • A diet is good as long as a player eats enough
  • Being thirsty is the best indicator of when to
  • Supplements provide a short cut to success

The Truth about Soccer Nutrition
  • Diet affects performance
  • Every player is different
  • A high-quality diet supports continuous intensive
  • Getting the right amount of energy is key
  • Players need to be educated about healthy food
    and beverage choices
  • Maintaining hydration is important for
  • Supplements are not necessary if a player eats a
    wide range of healthy foods

Benefits of a Healthy Diet
  • Optimal gain from training sessions
  • Enhanced recovery between sessions
  • Maintenance of ideal body habitus
  • Reduced risk of injury illness
  • Increased confidence in abilities
  • Consistency in performance

Nutrition Roadblocks
  • Lack of education about healthy choices
  • Poor choices when shopping or eating out
  • Inadequate finances
  • Busy lifestyles causing less time for proper
  • Poor availability of healthy food and drink

Energy Demands of Soccer
  • Fuel in fuel out
  • An intermittent sport with a very high total
    energy demand
  • Major differences in energy demands amongst
  • Energy demands vary between games and practice

Energy Needs of a Soccer Player
  • Foods fluids an immediate energy source and
    increased energy stores
  • Stored energy affects
  • Performance
  • Size physique
  • Function
  • Fuel available for exercise
  • Growth development
  • No simple formula to calculate energy need

Body Fat
  • Body fat should be within the players ideal
    range for their body type size
  • Varies between individuals no single ideal
  • If body fat is too high or low, players will not
    be able to perform their best and may put their
    health at risk
  • Find balance between food intake and energy
    output to maintain optimum body size
  • Weight loss should always be monitored by a doctor

A Well-Balanced Diet
  • 6 basic nutrients for daily living
    carbohydrates, protein, fats, vitamins, minerals
    and water
  • Proper balance of these nutrients
  • will maximize energy enhance performance
  • Human body prefers to use
  • carbohydrates for energy during
  • activity

  • Most important fuel source leading up to and
    during the day of training/competition
  • 55-70 of total daily caloric intake
  • Needs to be replenished every day from foods and
    liquids in our diet
  • Amount needs to be enough to fuel performance
    allow for recovery
  • Ideal carbs come from foods and drinks with a
    moderate-high glycemic index (GI)

Choosing the Right Carbohydrates at the Right Time
  • 8 hours or less between sessions carbohydrate
    intake from solids or liquids must begin
    immediately after first session
  • 24 hours or more between sessions carbohydrate
    intake can begin when most practical for player
  • Night before a big game/tournament Carb loading
    (eat a very high-carb meal)

Healthy Sources of Carbohydrates
  • Whole grain/whole wheat breads
  • Oats and barley
  • Whole wheat pasta
  • Brown rice
  • Cereals (non-sugary)
  • Cereal bars
  • Fruit/fruit juices
  • Potatoes
  • Popcorn
  • Vegetables
  • Cereal bars
  • Sports drinks/bars
  • Yogurt

  • A key nutrient for all athletes
  • The repair and recovery nutrient
  • Crucial for muscle recovery after exercise
  • Amino acids are responsible for repairing old
    tissue and building muscle
  • A small source of fuel for exercise

Protein Needs
  • 10-15 of daily caloric intake
  • Adequate protein intake from a well-balance
    healthy diet
  • Protein supplements are unnecessary
  • Most effective when eaten with healthy
    carbohydrates at the appropriate times

Dietary Sources of Protein
  • Lean cuts of red meat
  • Lean chicken and turkey
  • Egg whites
  • Seafood (fish and tuna)
  • Low-fat dairy products
  • Soy products
  • Beans, nuts and legumes
  • Whole wheat breads
  • Rice, pasta and potatoes
  • Vegetables

  • Major energy store in the body
  • Efficient way to store excess energy for use in
    times of need
  • 20-30 of daily caloric intake
  • Good fats used in moderation have many health

Sources of Fat
  • Usnaturated Oils (vegetable olive)
  • Nuts
  • Dressings sauces
  • Butter and margarine
  • Milk products
  • Eggs and cheese
  • Dairy foods

Vitamins, Minerals Anti-Oxidants
  • Protects from stress and aids the body in
    recovery from strenuous bouts of exercise
  • Ideal when obtained from a varied diet based on
    nutrient-rich foods
  • Eat the rainbow when choosing fruits and
    vegetables to eat each day
  • A multi-vitamin/multi-mineral supplement is
    sometimes necessary (iron and calcium)

  • Wide-spread use amongst athletes
  • Most do not provide benefits for
  • performance
  • Many are harmful to the athletes health
  • Most are not supported by research
  • Use caution with supplements like caffeine and
  • Supplements can cause athletes to test positive
    on a drug test
  • Bottom line is supplements are not worth the

General Guidelines for Meals
  • Increase amount of carbs consumed but still
    include protein healthy fats
  • One mouthful rule should be followed
  • for every mouthful of food consumed,
  • you must drink one good-sized sip of water
  • Avoid greasy or fried foods
  • Avoid beverages that cause dehydration
  • Stomach should be close to empty at time of
    exercise for optimal performance
  • Never try new foods before training or

Breakfast Guidelines for Day of the Event
  • Eat a minimum of 3 hours before activity
  • Eat a lot of fruits, bagels, milk juice
  • Avoid oily meats some dairy products
  • Try to choose healthy options
  • Constantly drink water throughout the day

Pre-Game Lunch/Dinner
  • Help to prevent athletes from feeling hungry
    before or during activity
  • Helps to supply fuel to the muscles during
    training and competition
  • Helps to boost energy stores, prevents low blood
    sugar and hydrates the body
  • Low in protein, high in carbohydrates
  • Keep drinking water!!

Immediately After the Game
  • Aids in recovery
  • Rehydrate
  • Replaces energy stores
  • Eat carb-rich foods drink extra fluids
  • Avoid caffeine and alcohol
  • Examples
  • 20-32 oz of water
  • 1 piece of fruit
  • 1 whole grain item
  • Single serving of milk (chocolate is best!)

2-3 Hours After the Game
  • The most crucial time in recovery
  • Helps to satisfy hunger maintain hydration
  • 400 calories or 100g of carbohydrate
  • Protein carbohydrate snacks
  • Examples
  • Pancakes/waffles with lean protein source
  • Pasta with meat sauce
  • Subway sandwich
  • Stuffed potatoes
  • Non-greasy pizza
  • Peanut butter and jelly sandwiches

Tips for Early Morning Events
  • Eat a high carb meal the night before
  • Drink several glasses of water night before
  • Walk or stretch before bedtime
  • Get plenty of rest
  • Eat a light breakfast the morning of event
  • Slowly drink several glasses of water that
  • Allow to 2-3 hours for breakfast to digest

Tips for Early Afternoon Event
  • Eat high-carb snack before bed
  • Eat a substantial brunch the morning of the event
    or a big breakfast a light lunch
  • Increase fluids gradually

Tips for Early Evening Event
  • Eat a high-carb meal the night before
  • Have a good nights sleep
  • Eat both breakfast lunch the day of
  • Eat a light-carb meal 3 hours before
  • Drink fluids all day

All Day Events/Tournaments
  • Cut back on exercise the day before
  • Get plenty of rest the night before
  • Eat plenty of carb-rich foods day before
  • Continuously drink water or Gatorade
  • Eat according to game schedule
  • Plan ahead

Eating Between Games
  • Avoid fried and greasy fast food
  • Stick to carbohydrate-rich foods fluids
  • Sandwiches
  • Fruits/Fruit juice
  • Pasta
  • Pretzels
  • Bagels
  • Gatorade
  • Stay well hydrated drink water!!

Snacks for Healthy Play
  • Choose a variety of snacks
  • Provide immediate energy nutrition
  • Should help meet recommended daily portions of
    the food pyramid
  • Examples
  • Fresh fruit and juices
  • Raw veggies low-fat dips
  • Cookies (in moderation)
  • Crackers
  • Plain, unsalted popcorn
  • Protein bars granola bars

Special Needs of Female Players
  • Restrict food intake to achieve desired weight
  • Any weight loss should be done sensibly
    monitored by a MD
  • More prone to certain injuries
  • Common deficiencies
  • Iron causes fatigue
  • reduced performance
  • Calcium jeopardizes bone health

Special Needs of Youth Players
  • On-going growth and development
  • Varied training competition
  • demands
  • Education of parents coaches
  • regarding nutritional needs of their athlete
  • Development of healthy eating and exercise habits
    at an early age
  • Mechanisms of thermoregulation are less efficient
    in children

Special Needs of Referees
  • Be properly fueled rested to keep up with the
  • Needs vary based on the level of play they are
    officiating and their role
  • Follow players pre-game meal guidelines
  • Plan ahead for easy access to fluids during game
  • Drink a carb-rich sports drink during half-time
  • Follow players post-game guidelines
  • for replenishment

Water, Water More Water
  • Hydration is the utmost important dietary
    strategy for improving performance
  • Knowing how much, what to drink when to drink
    is key
  • Hydrate with water sports drinks until urine is
    clear and odorless

Hydrating Before Games Practices
  • Athletes must begin exercise well hydrated
  • Drink 16-20oz. of water 2-3 hrs before exercise
  • Drink an additional 6-10oz. of water 10-20
    minutes before exercise
  • Carbo-loaded liquids like Gatorade 2-3 hrs before
    increase available energy stores
  • Clear urine is a good indicator of adequate
  • Drink early and often ? thirst dehydration
  • Education is essential!!

Hydrating During Games Practices
  • Mandated water breaks during activity
  • Every 30 minutes in mild temperatures
  • Every 15 minutes in hot weather
  • Always encourage athlete to drink during breaks
    even if they arent thirsty
  • Try to get water to players on the field during
    stoppage time for injuries
  • High relative humidity limits body cooling and
    sweat evaporation ? more water in hotter

Hydrating After Games Practices
  • Ideally completed within 2 hours
  • Post-exercise hydration should include water,
    carbs electrolytes
  • Weighing before after activity is a good
    indication of hydration levels
  • Drink 20-24oz. of fluid for every pound of weight
  • Sports drinks are better than water

  • Loss of just 1-2 of body weight affects ones
    level of play
  • Loss of more than 3 of body weight disturbs
    bodily functions and increases risk for heat
  • Seek medical attention immediately for any signs
    or symptoms of dehydration

  • Nutrition for Football A practical guide to
    eating and drinking for health and performance
    Based on an International Consensus Conference
    held at FIFA House in Zurich, September 2005 -
    Dr. Don Kirkendall
  • http//
  • Four Common Myths About Nutrition Among Soccer
    Players Dr. Don Kirkendall U.S. Soccer
    Resource Center http//

Questions, Comments..
  • Thank you!!