Food= Fuel Optimal Nutrition for the

High School Soccer Player

Sharon Arnold, MS RDsharonarnoldrd@gmail.com

Follow Me: https://www.facebook.com/SharonArnoldRD

Importance of Nutrition

When athletes focus on their nutrition they can…

• Improve exercise performance

• Decrease recovery time

• Prevent injury

Athlete’s Plate

Starchy carbohy-drate Vegetables and/or fruits

Protein

PRE-EXERCISE

Pre-exercise meal Purpose: To ensure adequate stored carbohydrate in the muscles and to supply blood sugar to minimize fatigue during exercise

Timing: Ideally consumed 2-4 hours before exercise event

*If timing is limited a fruit smoothie or energy drink may be preferred (the closer to exercise the athlete eats, the smaller the meal)

Content: The meal should be…• High in carbohydrate• Moderate in protein• Low in fat and fiber (no fast food, high fat

pastries/desserts)

Sources of carbohydrate with low fiber/fat content:

• Bagel, Breads with < 2 grams of fiber per serving

• Pasta, rice, cous cous• Potato or sweet potato• Cereals with < 2 grams of fiber per serving• Fruit• Fruit juice, energy drink• Milk, yogurt (assuming no history of lactose

intolerance)• Waffles, pancakes, French toast (be careful with

added fat)

***some athletes may be able to tolerate >2 grams of fiber prior to a work out

Pre-exercise breakfast example2-4 hours before

DURING EXERCISE

Fueling During Exercise

Purpose: To provide blood sugar and prevent fatigue during exercise > 90 minutes in duration

It is important not to wait until onset of fatigue to provide carbohydrate!!

Best source of fuel during exercise is via consumption of a sports drink containing 6-8% carbohydrate per liter. (34 oz)

POST-EXERCISE

Snack within 30 minutes post-workout

Purpose: • To provide protein for muscle growth and

repair *Up to 20 grams of protein within 30 minutes of exercise

• To provide carbohydrate to restore muscle glycogen (stored carbohydrate)

*Muscles are most susceptible to carbohydrate within 30 minutes following an exercise session

Post-workout snack: Examples

Grams of protein Grams of Carbohydrate

2 tbs peanut butter 8 grams 9 grams

6 oz Greek yogurt 15-18 grams 16 grams

8oz chocolate milk or soy milk

8 grams 26 grams

1 whole egg 7 grams 0 grams

1 oz. meat, poultry, fish

7 grams 0 grams

1.5 oz hard cheese 8 grams 0 grams

1 slice whole grain bread

3 grams 18 grams

Post-exercise meal

Purpose: To replenish muscles stored fuel to prepare the body for the next exercise session and to replace electrolytes

Content:

• 2/3 of the plate should be carbohydrate and 1/3 of the plate should be protein

• Healthy fats (oils, nuts/seeds, lean protein) and fiber (whole grains, vegetables) should be part of the post-exercise meal

Post exercise dinner

Fluid Needs Before exercise:• Current recommendation is 5-7 ml/kg body weight 4 hours before

exercise • Water with meals

During exercise:• Sports drinks are a better choice because of electrolytes and

carbohydrates • Adolescents should have frequent fluid breaks in a shaded area

After exercise: (may take 4-24 hours to rehydrate)• If food is available then water can be primary rehydration fluid • If food is not available a sports drink is preferable to replace

sodium and carbohydrate *should be followed by a meal with water within 1 hour post-

exercise for optimal rehydration

Example:

An athlete weighing 60kg (132lbs), should consume ~300- 420 ml (~10-14 ounces) of fluid 4 hours before exercise session

**237ml = 8 oz

Coconut Water vs. Sports Drink

Calories Carbs (g) Sodium (mg)

Potassium (mg)

Coconut Water (8

oz)

44-47 10-12 14-49 473-494

Gatorade Thirst

Quencher

50 14 110 30

Caffeinated soda

93 26 30 0

Questions?

Reference

Manore, M., Meyer, N., & Thompson, J. (2009) Sport Nutrition for Health and Performance. United States: Human Kinetics.