Performance NutritionAnnandale AtomsGirls SoccerCheryl Toner, MS, RDNSports Dietitiantoner@CDTconsult.com

Physical Conditioning

Mental Toughness

Desire

Performance Nutrition

Strategy

Coaching

Completesthe

team!

Sports Performance Nutrition

Unique Nutrition Needs for Soccer

• High energy demands

• Hot, humid conditions

• Endurance

• Quick recovery needed with tournaments

or games/training < 8 hours

apart

• Goalie/Defense OR Midfield/Forward

Unique Nutrition Needs for Soccer: Forward & Midfielder

• Constant motion! Stamina…• High carbohydrate oxidation, beyond what your

muscles can store

• Pre-game meal, snack is critical

• Hydrate with electrolytes, carbohydrates during game

• Agility, Jumping

• Lean body mass support

• Adequate daily protein for power bursts

Unique Nutrition Needs for Soccer: Defensive• Less running, but repeated bursts of work

• Glycogen stores get tapped

• Pre-game snack/meal is critical

•Agility + Strength needed

• Lean body mass serves both

• Adequate protein daily for power bursts

Unique Nutrition Needs for Soccer: Goalie• Least running, need for quick bursts of work• Glycogen stores can get tapped• Pre-game snack/meal is critical• Adequate daily protein for power bursts

• Potentially fewer hydration opps• Come to game hydrated! • Pre-hydrate with sports drink• Take every opp you get to drink

5 Ways to Amplify Sports Performance

1.Get a good night’s sleep.

2.Start and stay hydrated.

3.Eat enough.

4.Eat the right stuff.

5.Eat it at the right time.

1. Get a Good Night’s Sleep Most common reason for skipping

breakfast Harmful to metabolism Compromised immune function No amount of food or fluids (or caffeine!)

will correct for lack of sleep

2. Start & Stay Hydrated- Why?

Muscle cramps Loss of coordination Fainting Personality change Decreased blood

pressure Increased core temp Increased heart rate

Headache Flushed skin Weakness Poor

concentration Light headedness Nausea Vomiting

• Apple juice or lemonade?• Do you feel/experience… With weight

loss of

2% or more!

2. Start & Stay Hydrated- How?

2 ml water per lb body weight per hour(and divide by 30 to get ounces)

150 lb athlete x 2 ml/lb = 300 ml300 ml ÷ 30 ml/oz = 10 oz water

+ carbohydrate with intense workouts > 1 hr+ salt for tournament/multi-event days,

hot+humid conditions, and/or if heavy/salty sweaters

2. Start & Stay Hydrated- How?

Before exercise After exercise150 lb 148 lb

2 lb(1% of starting body weight; 0.4-2.4% is

common)

2 lb x 20 oz/lb = 40 ozFluid consumed during the hour = 10 oz50 oz needed to replace lost fluids

2. Start & Stay Hydrated- Have a plan!

Time Meal/Event Fluid Intake

6am Breakfast 1-2 cups, including milk

Mid-Morning

Classes 1-2 cups, sip regularly on water

Mid-Day Lunch 2-4 cups, including milk

Mid-Afternoon

Classes/ Pre-Training

2 cups water, sip regularly on water

4-5:30pm Training 2-5 gulps every 15-20 minutes

By 6pm Post-Training 2+ cups recovery beverage or water with food

7-8pm Dinner 2 cups, including milk

9-10pm Bedtime 1 cup water

ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL

Eat the right amount of energy (calories) for YOUR body

RMR Growth

Daily Activit

y

Exercise

+ + +

3. Eat Enough

• Weight loss• Strength loss• Inability to adapt to

training regimen• Diminished

performance• Soreness, joint pain• Lethargy• Chronic fatigue

• Micronutrient deficiency• Respiratory

infections• Hormonal

abnormalities• Decreased bone

mineral density • Overtraining syndrome

3. Eat Enough- What if I don’t?

4. Eat the Right Stuff- Balance & varietyVegetables 3+Fruits 3-5Grains 9-15Milk Products/Alternatives 3Meat/Plant Protein Foods 12 ozSpices for flavor!Fluids

3 meals+

2-3 snacks+

fluids

5. Eat it at the Right Time

•Breakfast•Protein•Train / Compete / Rest•Pre-Game / Training Meal•During Game / Training•Recovery

5. Eat it at the Right Time- Breakfast

Hydration status?

Jump-start metabolism

Enhance energy level

Provide fuel for classes and workouts Athletes who eat breakfast really do eat

more appropriate amounts throughout the day than people who skip

5. Eat it at the Right Time- Protein

Spread protein evenly throughout day

Protein in pre- or post-resistance workout

snack

• Minimize muscle breakdown

• Maximize muscle growth

• Normal hormonal and immune functions

What are your fuel needs today?

tailor food + fluidsfor rest/ train/ compete days

Compete

Rest

Train

http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets

5. Eat it at the Right Time- Fuel Your Training

3-4 hours before training

• Foundation: long-lasting carbs

• + high-quality lean protein • Before game: low fat, low fiber or as

tolerated, not spicy, nothing new, nothing risky

5. Eat it at the Right Time- Fuel Your Training

30 minutes to 1 hour before

training‒ Fruit

‒ Crackers/Pretzels

‒ Honey/jam sandwich‒ Focus on carbs, low fiber, low fat, low

protein

5. Eat it at the Right Time- Fuel Your Training During high-intensity training for 45-75 minutes‒ 30-60 g carbohydrate per hour

‒ Start closer to 30 g

‒ Pre-exercise snack of 15-30 g‒ 10 oz sports drink during delivers 15

g carbohydrate

5. Eat it at the Right Time- Fuel Your Training

After training

₋ Replace carbs, early and often₋ Add protein, especially after resistance

exercise

• Refuel early and often• Aim for 1.2 g carb/kg/hr• Eat small amounts every 15-20 minutes

• No appetite? Dehydration can derail recovery• Hydrate with carbs and electrolytes• As possible, eat small amounts of simple carbs

• 1 hour til next game• Like pre-game snack, but with protein• Hydrate with carbs and electrolytes

• 2-4 hours• Like pre-game meal, include complex carbs and protein

• Hydration –sports drink OR water + food

Fuel Your Tournament:Rapid Recovery Strategies

5. Eat it at the Right Time-Training Day• Breakfast• AM Snack• Lunch• 2 PM Snack: Pre-Exercise Nutrition• 4PM Training: During Exercise Nutrition• 7PM Dinner: Recovery Nutrition• PM snack: Recovery Nutrition

5. Eat it at the Right Time-Game Day• Breakfast• AM Snack• Lunch• 2/3PM Meal: Pre-Exercise Nutrition• 5:30PM Snack?

• 6:30PM Game: Fluids + carb + electrolytes: During Exercise Nutrition• 9PM Dinner: Recovery Nutrition

* If staying at school until game, pack your dinner!*

5. Eat it at the Right Time-Rest Day, Recovery Nutrition

• 3 Meals• 2-3 Snacks• Fluids• Carbohydrate needs decrease• Protein and fat needs are consistent

Enjoy Food!

Understand your needsenough

the right stuffthe right time

Eat foods you like!

80/20 Rule

Thank you!