DIET AND NUTRITION

Fueling the Young Athlete

Players should be encouraged to do the following:
Large meals should be consumed at least three hours prior to a practice or a game.
Reduce the amount of fatty foods eaten.
Eat an abundance of complex carbohydrates. These should not be eaten within two hours of a game or practice.
Simple carbohydrates should be eaten within two hours of a game or between games in tournaments. With simple carbohydrates the nutrition value is less but it also gives a quick source of energy.
Maintain high fluid intake by drinking before, during, and after activity. The key to staying hydrated is to never become thirsty. It is recommended that sports drinks (Gatorade, PowerAde) be drank before and after (for energy) but only WATER during a practice or game.
Refuel body with carbohydrates and protein within the first hour following a practice or game. This can start with a sports drink, fruit, etc. and then lead into more complex carbohydrates.
Avoid carbonated drinks, including energy drinks (red bull) on the day before and the day of practices and games. These drinks contain high levels of caffeine, which is a diuretic, and can lead to dehydration.

What to Consume

Carbohydrate and fat are used for energy. Carbohydrates have limited storage levels in the body but can be turned into energy very quickly and are used during intensive activity. Fats are used during less intensive periods. Given the nature and intensity of soccer it essential that the carbohydrate levels are high before participation in a practice or game.
The players diet should contain approximately:
o 60% Carbohydrates
o 25% Fat
o 15% Protein
High Carbohydrate foods include:
o Complex Carbohydrates;
Bread, Potatoes, Vegetables, Pasta, Rice, Baked Beans, Cereals, Fresh Fruit, Nuts
o Simple Carbohydrates;
Sugar, Honey, Dried Fruit, Chocolate, Jelly, Sugar Candy
Note: Simple Carbohydrates are less nutritious and high in fat but are great for a quick source of energy. However, too much can raise blood-glucose and fatigue can set in. Simple carbohydrates should only be eaten when there is a need for a quick source of energy.

Pre-practice or pre-game meals (at least three hours before participation) should include carbo-hydrates that will not affect blood-glucose, such as, apples, pears, peanuts, yogurt, pasta, etc.
Post-practice or post-game meals (within 90 minutes of participation) should include potatoes, bread, cornflakes, pineapple, watermelon, etc.
The night before games and tournaments the focus should be on eating a lot of complex carbohydrates (overloading) and then where possible eating three hours before game time with the above suggestions.

HYDRATION

It is important that we help educate our players and parents about the importance of how hydrated the players should be prior to arriving for practice and games.
Did you know that you can lose as much as 1 to 2 quarts of fluid though perspiration during 1 hour of playing soccer in the heat? Your body requires water to function correctly while you are exercising. Our bodies are made mostly of water and every cell depends on water as the universal medium for carrying out all functions.
If you aren’t replenishing fluids lost through perspiration with water or a sports drink, (water is preferred over other fluids), your muscles will tire more quickly and you may experience muscle cramps. Your body may also have a hard time keeping its core temperature regulated, which can lead to serious health conditions, such as heat exhaustion or heat stroke.
The National Athletic Trainers’ Association (NATA) has made the following recommendations regarding hydration and exercise:
 

Before exercise

Drink10-15 ounces of fluid 2 to 3 hours before activity, and drink an additional 5 - 10 ounces approximately 10 to 20 minutes prior to practice or playing.

During exercise

While practicing or playing, you should drink 7 to 10 ounces every 15 minutes. (This is when we as coaches need to speak with referees prior to kick off, and ask them for a 30 second water break during half’s.
After exercise
Drink at least 20 ounces of fluid for every pound lost within 2 hours of finishing practice or playing.
Tips to protect yourself from dehydration while you are exercising.
Don’t wait until you are thirsty to drink water, since thirst is a sign that you are already dehydrated.
Weigh yourself before and after your workout to estimate your sweat loss and fluid intake needs. If you gain weight during your exercise session you are drinking too much. If you lose weight you are not drinking enough.
Avoid drinking caffeinated beverages, such as ice tea and soda, before and during practice or playing, since they can actually promote dehydration.
Keep a bottle of cold water or sports drink in your soccer bag so that you have easy access to fluids.