The Science of Soccer - Tournament Nutrition, Strategies for Peak Performance
http://filebox.vt.edu/users/jhwms/SOS/Soccer%20Nutrition.pdf


The Science of Soccer - Eating on the Run, Suggestions for Fast Food on the Road
http://filebox.vt.edu/users/jhwms/SOS/Fast%20Foods.pdf



Presented by Dr. Joan Thompson and Dr. Rod Hansen

The athlete endures during tournament play some of the following:

  • Traveling stress
  • High volume exercise
  • Inadequate recovery time
  • Thermal stress
  • Difficult feeding management
  • Difficult hydration management
  • Incorrect information about optimal nutritional support

 The player needs to fuel their body for the best sport performance. The timing for the dietary fuel and hydration are amazingly influential on performance. The dietary fuel consists of the following:

  • Carbohydrates “High Performance Fuel”
  • Fats “Low Level Fuel”
  • Protein “Building blocks for repair”

The player should eat two hours before exercise 0.91 grams of carbohydrates per pound of body weight (0.91 x #lb = grams of carbohydrates to eat).

 Example: a 130lbs athlete would eat 118 grams of carbohydrates, a 150lbs athlete would eat 137 grams of carbohydrates, a 180lbs athlete would eat 164 grams of carbohydrates, a 200lbs athlete would eat 182 grams of carbohydrates

 Carbohydrates are high in breads, grains, fruit and fruit juices. Fruit juices provide 30 grams per cup. Learn to read the labels of package food. Make sure to select low-fat foods such as grains, breads, fruits and veggies. The premium fuel for high intensity sport performance is carbohydrates. The player’s performance and decision making will be sluggish if they do not consume enough carbohydrates.

 Example- 2 hours prior to game time for a 120 pound person -109 grams of carbohydrates

  •  2 cups orange juice, 1 cup oatmeal, l slice of toast
  • 2 bagels, 1.5 cups of apple juice
  • 2 large pancakes w/syrup, 2 cups of apple juice
  • 2.5 cups of spaghetti, 2 slices of bread
  • 2 Power Bars, 1 cup of apple juice


After each game the player should immediately  consume 0.7 grams of carbohydrates per pound body weight and 0.3 grams of protein, to speed muscle recovery.

Example- within 2 hours after game for a 120 pound person -84 grams of carbohydrates and 36 grams of protein; 130 pound person -91 grams of carbohydrates and 39 grams of protein, 150 pound person - 105 grams of carbohydrates and 45 grams of protein, 180 pound person -126 grams of carbohydrates and 54 grams of protein, 200 pound person - 140 grams of carbohydrates and 60 grams of protein..

 

         Example for a 120 pound person -84 grams of carbohydrates and 36 grams of protein;

·         Six inch Subway sandwich with double meat, 1 cup of Hi-C

·         2 cups of spaghetti, 4 meatballs, 1 cup lemonade

·         2 bagels, 4 oz meat, 1 cup orange juice

·         2 Steel Bars ( Steel Bars have more protein than Power Bars)


Remember it takes two hours to process meals. Learn to read labels to break down the carbohydrates, protein and fat ratio. Do not fuel with fat. Fat is a slow fuel in your body. It takes much longer for your body to digest fat. Fat also thickens your blood making your heart work harder. Limit you fat intake on tournament meals to no more than 20% of calories from fat. This is why fast foods are not always the best choice. You can ask at most fast food chains for the nutrition break down of their menu. If you have no other choice than fast foods at tournaments read their nutrition break down to make the best choice.


Hydration is also important for peek performance during games. Player’s should learn to drink when not thirsty. Thirst is stimulated at 2% dehydration. Once you are thirsty it is too late. The player will move slower on the field if dehydrated, even at 2% dehydration. Do not forget the salt. One hour before the game drink 20 ounces of fluid. Avoid caffeinated beverages. Caffeine promotes fluid loss from the body. Caffeine also effects the carbohydrate replenishment. During the game drink four ounces every ten to fifteen minutes. Small volumes are absorbed faster than large volumes. Cold fluids are also absorbed faster than at room temperature fluids. After the game drink sixteen ounces of fluid for every pound lost during the game. Continue to drink fluids so that you are voiding clear urine every hour or two.


Stay cool between games. Heat and sun stress the body. Stress breaks down the body and you want to be building the body up.