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Food= Fuel Optimal Nutrition for the
High School Soccer Player
Sharon Arnold, MS [email protected]
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.