nutrition for soccer presentation

8/12/2019 Nutrition for Soccer Presentation

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NUTRITION FOR SOCCER


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Introduction

Diet significantly influences athleticperformance. An adequate diet, in terms

of quantity and quality, before, duringand after training and competition will

maximize performance.

Without the correct nutritional supportan athlete will not be able to sustain an

intensive training programme over a longperiod of time, hence improvement will

be limited.

Manipulation of an athletes diet canlead to substantial improvement inperformance, and be the difference

between winning and losing, and successand failure over a season.


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The 3 Ts

When it comes to nutrition we can break it down into 3clear categories to help us develop a clear strategy to

improve performance:

1. The Timingof when we eat2. The Typeof food we consume

3. The Totalamount of food we consume


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TypeIt has long been promoted that an athletes diet shouldcontain up to 65% carbohydrate, 20% fat and the rest

protein. Whilst this could be applicable to some athletes, itis not for every athlete and consideration needs to be givento the amount and type of carbohydrates given to certain

players. Some players will require a low carbohydrate diet,

particularly during rest or low intensity training days, tohelp keep their bodies lean to allow them to perform to the

best of their abilities.

Depending on the individual, carbohydrate intake can range

from 2g to 6g per kg of body mass per day. This willincrease for match days and high intensity training days.

Protein is also extremely important to help muscles repairafter exercise and to help muscles grow. It is recommended

that an elite athlete consumes 2g to 3g of protein per kg ofbody mass per day, and includes protein in every meal

consumed.


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Total

Depending on each individual athlete and their upcoming schedule oftraining and playing, the portion sizes may need to be reduced or

increased to match their likely physical activity levels. It is importantplayers are conscious of the amount of exercise they are undertaking

and matching their food intake accordingly.


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Components of Food

It is important that thecomponents of food are

known and understood byathletes, mainly

carbohydrates, fats, proteins,vitamins, fibre, minerals and

alcohol. The food and drink we

consume contain a variety ofthese nutrients, and it is

essential that the right

balance is achieved on a dailybasis to optimize

performance.


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In Summary Never skip meals and try to eat every 3 hours Drink plenty of fluids, particularly water, throughout the day Eat good sources of protein with every meal Eat Carbohydrates each day, but consider your training and

match day schedule, and adjust amount accordingly Try to consume the right type of fats and carbohydrates,

avoiding excessive sugar content and food that will lead toweight gain

Eat at least 5 portions of fruit and vegetables each day andinclude good sources of vitamins, minerals, iron and calcium in

your daily diet Ensure consumption of the right food increases prior to

matches, and following matches to aid recovery Use Nutritional Supplements to help increase carbohydrate,

protein and vitamin intake, but do not substitute regular meals

for supplements Ensure your nutrition plan is individualised and set according to

your training goals

nutrition for soccer presentation

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