M**********e
发帖数: 4237 | 1 PLAYERS!
Competition is stiff!
Give yourself the edge
and
Help yourself to be the very best you can be!
What you put into your body does affect your energy level
Read the great advice and tips below.
With thanks to Health Consultant
Diana McKenzie, RN
Soccer is a fast paced, intense, competitive sport, and the demands on a
players’ body can be incredible. During a game, a player is in constant
motion
for 30-45 minutes at one time, depending on age and level of play, followed
by
a 10 minute break and then another 30-45 minutes of constant activity. The
average soccer player can travel up to 12 miles per game at various speeds.
This means that a great deal of energy is used and must be replaced.
Okay, now that we have your attention, let’s move on to the really
important
stuff!
Nutrition needs to be a priority of an athlete’s training. What you eat
daily,
weekly, and monthly will affect your energy level, performance and overall
health. Energy in means energy out! It is so important that a soccer player
eats
a well balanced diet high in complex carbohydrates, and low in fats which
will
help them to maximize their energy levels and perform at their optimal
levels.
Proper nutrition not only benefits an athlete physically, but also mentally
and
that’s half the battle on the field. If the brain is not well fed, then the
player will
not play to the best of their ability. Without the right food, a player can
suffer
from the inability to concentrate, lethargy (feeling tired all over), having
visual
problems, muscle cramps, dizziness and even passing out.
Don’t forget about dehydration! A soccer player should start hydrating 2-3
days
prior to games and tournaments. Players can lose as much as 3 quarts of
fluid in
a fast paced game and in hot climates. Fluid replacement is one of the most
important nutritional concerns of a soccer player. Body fluids are not only
lost
through the skin as sweat, but also through the lungs when breathing.
Fluids should be replaced during half time and if possible during the game,
especially on hot days, and after the game. The liquid should be at or
around
normal body temperature, as cold liquids are absorbed slower. Water, along
with sports drinks that may or may not be enhanced with electrolytes, is
acceptable and should not be gulped as the body will use smaller quantities
more easily.
By following a good dietary plan, eating well-balanced meals and staying
hydrated, soccer players will discipline their bodies as well as their minds.
Performance levels should increase, overall health should improve and
preparation will be made for future competitions at higher levels of play.
The most important thing to remember when developing a proper diet for any
athlete is that it must be well balanced. Soccer player’s needs energy for
performance, therefore the proportion of carbohydrates, fats and proteins
they
eat is very important.
Let’s break it down into the following categories:
1. Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Fluids
2. Sample menus of high carbohydrate/high energy diets
3. Foods and drinks to avoid
4. Pre-game, during the game, and post game meals
1. Carbohydrates are very important and come in two different types:
A. Complex = spaghetti, potatoes, lasagna, unsweetened cereal, rice, baked
beans, peas, lentils, sweet corn and other grain products
B. Simple = fruits, milk, honey and sugar
Complex “carbs” should be given priority because they provide 40-50% of
our
body’s energy requirements. Okay, let’s get technical…during digestion,
our
body breaks down carbohydrates into glucose and stores it in our muscles as
glycogen. While exercising, glycogen turns back into glucose and is used for
energy.
*Soccer players need to eat a high carbohydrate diet 2-3 days prior to an
event
so that the muscles and liver will store the amount of glycogen needed
to sustain enough energy for 90+ minute games.
Got that….remember….eat your complex carbs! Fats also provide fuel for the
body and may contribute to as much as 75%
energy. Keep in mind that trained athletes use fat for energy more quickly
that
untrained athletes, and the amount of fat used as fuel will depend on the
duration of the event and athlete’s condition. Remember that fatty foods
can
slow digestion, so be choosy and avoid eating these foods a few hours before
and after exercising. Stay away from fried foods. That means French fries
ladies! They will only slow you down and go straight to your hips…trust me.
Protein seems to be a hot topic with athletes due to the “protein
supplements”
that are widely available today. It is a myth that athletes need huge daily
intakes of protein. Yes, exercise may increase the body’s need for protein,
but a
varied diet with a protein intake of 10-12 % of total calories is sufficient
. After all,
extra protein is just stored as fat and it is training that builds muscle,
not protein.
Too much protein can do more harm than good. Some good sources of protein
are fish, lean meats and poultry, eggs, dairy, nuts, soy and peanut butter.
Vitamins & Minerals are also important, and if an athlete is following a
proper
diet and eating well balanced meals, then these needs will be met. Female
players sometimes need additional iron and calcium. Iron can be found in
certain foods such as lean red meats, grains that are fortified with iron,
and
green leafy vegetables. So eat your salads, broccoli, and veggies!
Calcium, which helps build strong bones and protects against stress
fractures
can be found in dairy foods such as low-fat milk, yogurt, and cheese. You
can
also supplement with vitamins…again, always check with your doctor first!
Fluids are just as important as nutrition and athletes need to start
hydrating at
least 2-3 days prior to competitions. Carbonated, high sugar and caffeinated
beverages should be avoided. Water is the drink of choice and the player
should drink at least 3-4 (8 oz) glasses of water daily along with eating
foods high
in water content.
Drink Lots of Water
Remember that it’s important to hydrate prior to, during and after games.
Here
are some recommendations for hydrating:
Day before Water
Pre-event meal 2-3 cups
2 hours before game 2-2 ½ cups
½ hour before game 2 cups
*Frequently throughout the game.
After each game, players should attempt to ingest enough
carbohydratecontaining
sports drinks to replace all the fluid they have lost during
competition. Hydration should continue for several days because it may take
that long to hydrate an athlete’s body depending on the level of play,
climate,
etc.
The following are some suggested foods that are balanced in vitamins,
minerals,
carbohydrates, and proteins.
Milk & Yogurt Cantaloupe, Kiwi, Berries
Broccoli Bananas, raisin, apples
Tomatoes Oranges, Grapefruit
Chicken, Turkey Baked potatoes
Spinach Lean beef
Peppers Pizza
Tuna Fish & Salmon Peanut Butter & Nuts
Bran & Whole Grain Cereals Breads & Whole Grain rolls
Popcorn (air popped) Peas, beans, lentils
NOTE: Eating sugar or honey before a game does not provide extra energy. In
fact, honey will trigger a serotonin- release (serotonin is a natural
chemical occurring in the body) which will only make you sleepy. Sugar can
cause a surge of insulin which can cause a sharp drop in blood sugar which
is
definitely not good.
2, HIGH CARBOHYDRATE DIET (SAMPLE)
BREAKFAST CALORIES CARBS (grams)
8oz orange juice 120 28
1 cp oatmeal 132 23
1 banana 101 26
8oz low fat milk 102 12
1 piece whole wheat toast 60 12LUNCH CALORIES CARB (grams)
2 oz sliced ham 104 0
1 oz Swiss cheese 105 1
1 piece lettuce (green leaf) 120 25
1 slice tomato 1 0
8 oz apple juice 3 1
8 oz skim milk 85 12
2 cookies 96 14
DINNER CALORIES CARBS (grams)
3 cps Spaghetti 466 97
1 cp tomato sauce w/mushrooms 89+5 20
2 TBSP Parmesan cheese 45 0
4 slices French bread 406 78
1 slice angel food cake 161 36
¼ cp sliced strawberries 13 3
½ cp ice cream 133 16
SNACK CALORIES CARBS (grams)
16 oz grape juice 330 83
6 fig cookies 386 81
TOTAL 3236 613
(75% of total calories) 3. FOODS TO AVOID
High-sugar: Lead to rapid rise and fall in blood sugar which results in less
energy.
Can draw fluid into the gastrointestinal tract and contribute to dehydration,
cramping, nausea and diarrhea (examples =candy bars, desserts, etc.)
Fats: Take longer to digest (examples= bacon, sausage, gravy, sauces, potato
chips, tacos, nachos, salami, chocolate, excess butter/margarine)
Carbs Nutrient-poor carbs: Lead to premature use of glycogen stores in
endurance events (examples = jam, jelly, white sugar, marshmallows, jelly
beans,
donuts, etc.)
4. PRE-GAME MEALS & SNACKS
The night before a game, PASTA is always a good choice along with:
Salad (very little dressing) Vegetables (fresh, frozen, or steamed)
Rice (steamed or boiled) Cooked dried peas, beans or lentils
Lean Meat Cheese & Crackers
Fish Fresh or dried fruit
Poultry (not fried) Sherbet (1 scoop)
Potatoes (not fried) Pretzels, Popcorn (no butter)
It is recommended that players eat 2-3 hours prior to games and
exercising. Studies have shown that when there is food in the stomach, the
heart
pumps large volumes of blood to the stomach to aid in digestion. When an
athlete goes into a game or practice with food in their stomach, the heart
will
shunt the blood to the working muscles thereby stopping the digestive
process.
This can cause stomach gas and cramping. Ouch! You don’t want this to
happen, so stick to your diet and follow these rules!
BREAKFAST
Bagels, raisin bran, oatmeal, bran muffin, breads (all varieties),
yogurt,
toast (2-3 slices) baked beans.
Apple, orange, fruit, and vegetable juice; water, milk
Fruit bars, Fig Newton’s, fruit (fresh or dried), raisins, banana
LUNCH (DURING COMPETITION)
Sandwich (2oz lean meat, fish or poultry), cup of stock soup,
bagels, (2-3
slices)
Apple, orange, fruit, and vegetable juice; water, milk shake, milk
Fruit bars, Fig Newton’s, fruit (fresh or dried), raisins, banana,
apple,
cheese and crackers, pretzels, and saltines
POST GAME
Pasta, potatoes, vegetables, grains, fruits
DON’T FORGET THE FLUIDS!
REMEMBER: DO EVERYTHING IN MODERATION - DON’T BE EXTREME
References:
Nutrition for the Athlete, by J. Anderson and L. Young (Colorado State
University Cooperative Extension
foods and nutrition specialist and professor; and L. Young, M.S., former
graduate student, food science and
human nutrition 12/96
Soccer: Soccer Nutrition and Mental Focus
Other Nutritional Resources:
American Dietetic Association at www.eatright.org
American College of Sports Medicine at www.acsm.org | M**********e
发帖数: 4237 | 2 希望大家读完能够提高对运动饮食的认识，提高未来足球比赛的竞技体能。
【在 M**********e 的大作中提到】
: PLAYERS!
: Competition is stiff!
: Give yourself the edge
: and
: Help yourself to be the very best you can be!
: What you put into your body does affect your energy level
: Read the great advice and tips below.
: With thanks to Health Consultant
: Diana McKenzie, RN
: Soccer is a fast paced, intense, competitive sport, and the demands on a
| M**********e
发帖数: 4237 | 3 米饭和面食都没有问题。
What to Eat:
Below are some essential nutrients which players need, as detailed by thefa.
com :
Simple carbohydrates: found in sweets, cakes, soft drinks, jam
Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit
Saturated fats: found in butter, margarine, cheese, pasties
Unsaturated fats: found in sunflower oil, salmon, nuts
Protein: found in milk, chicken, eggs, fish, yogurt
Vitamins and minerals: found in fruit, vegetables, dairy products
Fiber: found in seeds, peas, beans
Water: found in foods, drinks, formulated sports drinks.
Soccer players need energy, which is most commonly found in carbohydrate.
This should account for nearly 70% of a soccer player’s diet, which many
fail to realize.
The optimal carbohydrate calorie intake for a player is 2400-3000, but many
players fail to get near this, meaning their glycogen levels are sub-par.
Those who start a game with low glycogen levels can struggle after half-time
because they have little carbohydrate left in their muscles by the time the
second half starts.
Good carbohydrate intake can be achieved by snacking throughout the day,
rather than three regular meals, and it is particularly beneficial to refuel
just after training or a match to replenish the energy stores in the
muscles.
Bananas, muesli bars, crumpets, bagels, low fat rice pudding, yogurts,
milkshakes and fruit are just some of the snacks that are high in
carbohydrate but low in fat.
A healthy diet means a player has the possibility to recover more quickly
from an injury.
Villarreal club doctor Hector Uso told uefa.com what he believes are the
ideal meals for a young player to eat before and after a match.
【在 M**********e 的大作中提到】
: PLAYERS!
: Competition is stiff!
: Give yourself the edge
: and
: Help yourself to be the very best you can be!
: What you put into your body does affect your energy level
: Read the great advice and tips below.
: With thanks to Health Consultant
: Diana McKenzie, RN
: Soccer is a fast paced, intense, competitive sport, and the demands on a
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