Soccer Nutrition

As you might have noticed, the world cup just started and it seems as though everyone is watching.
It took enormous amounts of training to get there and now it will take a lot to stay at the top. One of the more important ways to stay at the top, besides good players of course, is nutrition and rest. For those who don't know, only 2 teams brought their dietitian with them to Brazil. Team USA and the team from Italy (you can read more about what they are doing here). Therefore, I thought it would be appropriate to talk about sports nutrition strategies in soccer.

Soccer has a combination of endurance exercise and intense short burst sprints. Professional players that play most of the game, may cover up to 10-13 km (6-8 miles) with multiple sprints in between. Therefore, the main source of energy they utilize is carbohydrate. Athletes who do not consume enough carbohydrates and are insufficiently hydrated will not be able to train and/or compete at high intensities and will likely experience premature fatigue. 
Our nutrition strategy will focus on pre-during-post- activity:

Pre-activity/game nutrition depends on how soon my activity is:

Pre-activity meal (3-4 hours before):

-          High in carbohydrate

-          High in lean protein

-          Low in fiber and fat

-          12-20 fl. oz (e.g., milk, juice, sports drink)

Example:  Grilled chicken, brown rice, corn, green beans, salad and vanilla pudding.

Pre-activity snack (30-60 minutes before)

-          30-60 grams of easily digestible carbohydrate

-          Moderate in protein

-          Low in fiber and fat

-          5-16 fl. oz (e.g., water, sports drink)

Example: Banana & peanut butter, yogurt & small amount of granola, cereal & milk, granola bar, etc.

During activity depends on length of activity and whether you have one session or more per day:

 If activity is less than 60-90 minutes and that is the only session of the day:

-   hydrate with 5-10 oz of water every 15-20 minutes.

 If activity is more than 60-90 minutes and/or you have multiple sessions a day:

-          Drink 5-10 oz of fluid every 15-20 minutes (preferably a sports drink)

-          Consume 30-60 grams of carbohydrate every hour (by drinking or eating)

-          During half-time (or similar break), eat a simple carbohydrate snack with limited amount of protein, low in fiber and fat

-          Consume snacks that contain sodium (salt)  

Example: Banana, pretzels, crackers, beef jerky and/or a sports drink.

Post activity/Recovery

Recovery starts fairly close to when you finish your activity; therefore, within about 30-45 minute,
- focus on protein and carbohydrate foods and/or drinks. 

Example: Chocolate milk, Greek yogurt and a banana, recovery shake

Post-activity meal (1-2 hours after)

-          High in whole grain carbohydrates

-          High in lean protein

-          Good amount of fiber and fats

-          16-24 fl. oz (e.g. chocolate milk, smoothie, sports drink, water)

Example: 6”-12” sandwich with turkey, cheese & vegetables, trail mix, and oatmeal cookie.

Note - if you will have a meal within an hour post activity/game a recovery drink is not needed. However, if you are not hungry right after and there may be some time before your next meal, a recovery drink is important.

For hydration recommendations please refer to our previous post on that topic.

Remember, the right hydration and nutrition plan can really be a game changer, so make sure you fuel appropriately for your sport pre, during and after activity.

GO TEAM USA!

ole, ole, ole, ole, ole, ole ....................