Nutrition Guidance for Young Soccer Players, Study notes of Sport Studies

Download Nutrition Guidance for Young Soccer Players and more Study notes Sport Studies in PDF only on Docsity! Guidelines for a Healthy Young Soccer Player & us \/ourH SUGEER.  CONTENTS INTRODUCTION .................................................................................................................................................. 1 CARBOHYDRATES: ............................................................................................................................................ 1 PROTEIN: ............................................................................................................................................................... 2 FAT: ........................................................................................................................................................................ 2 IDEAL FOODS AND BEVERAGES FOR PRE-GAME: ..................................................................................... 3 IDEAL FOODS AND BEVERAGES DURING THE GAME: ............................................................................. 4 IDEAL FOODS AND BEVERAGES POST GAME: ............................................................................................ 4 DEHYDRATION/HYDRATION ........................................................................................................................... 5 SLEEP ..................................................................................................................................................................... 5 3 | P a g e IDEAL FOODS and BEVERAGES FOR PRE-GAME: Purpose of meal: To maximize the body’s supply of stored carbohydrate fuel. This meal should top off the players stock of fluid and carbohydrates.
Eat approximately three hours before the game. NIGHT GAME: Pre-Game meal options:  Spaghetti  Tomato sauce with meat  Rice  Lean meat  Fish  Chicken  Potatoes  Cooked dried peas, beans or lentils  Salad (very low dressing)  Vegetables  Bread Pre-Game drink options:  Apple juice  Orange juice  Vegetable juice  Fruit juice  WATER Pre-Game dessert options:  Cheese and crackers  Popcorn (no butter)  Fruit  Sherbet, 1 scoop  Pretzels
AVOID: Jam, jelly white sugar, marshmallows, jelly beans, etc. and chocolate, potato chips, tacos, nachos, gravy, butter, fried foods, high fat cold cuts. MORNING GAME: Pre-Game meal options:  Bagels  Raisin Bran  Toast, 2-3 slices  Yogurt  Muffin, Bran - Oatmeal  Pancakes (low butter / syrup)  Bread, all varieties Pre-Game drink options:  Apple Juice  Orange Juice  Vegetable Juice  Fruit Juice  WATER  Hot Chocolate  Milk Pre-Game snack options:  Fruit bars  Fig newtons  Fruit - fresh or dried  Banana  Low fat energy bars
AVOID: Bacon, sausage, excess butter / margarine etc. Fried Foods: Home fries, hash browns, fried/scrambled eggs etc. 4 | P a g e IDEAL FOODS and BEVERAGES DURING THE GAME: Purpose: To prevent dehydration and provide quick energy to muscles.
Drink every 12-15 minutes during practices and at every stoppage during the game. During game options:  Water  Gatorade  Low fat energy bars IDEAL FOODS and BEVERAGES POST GAME: Purpose: To rehydrate and replenish muscle energy stores and rebuild muscle proteins.
Refuel with in the first two hours after competition; it is best if you get something in you immediately following the game. Post-game food options:  Honey  Bagel  White bread  Jams  Jellies  Potato  Cereals  Raisins  Banana  Pretzels  Whole grain bread  Corn  Oatmeal  Oranges  Grapes  Fruit Salad  Pasta with fat free sauce  Sandwich  Low fat energy bar Post-game drink options:  WATER  Gatorade
Avoid fast food and soda 5 | P a g e Dehydration/Hydration Dehydration means that your body doesn't have enough water in it to keep it working right. A person gets water by drinking and eating. You lose water when you sweat, urinate, have diarrhea, or throw up. You even lose a little water when you breathe. Most young soccer players do not drink enough fluids during practice or games. It is extremely important to hydrate while you are exercising to replenish all fluids lost during Signs of Dehydration In addition to being thirsty, here are some signs that a person might be dehydrated:  Feeling lightheaded or dizzy  Rapid heartbeat  Dry lips and mouth  Another sign of dehydration is not peeing as much. Normally, urine should be a pale yellow color. Dark or strong-smelling pee can be a sign of dehydration. Hydration Tips:  You need to drink enough to satisfy your thirst, and extra if you're going to be exercising. The best drink is water, of course, but milk is another great drink. Juice is OK, but choose it less often than water and milk. Sports drinks are also ok once in a while, but water works just as well.  Limit soda and other sugary drinks, such as fruit punches, lemonades, and iced teas. These drinks contain a lot of sugar that your body doesn't need. Some of them also contain caffeine, which cause you to urinate more often than normal. Leading to potential dehydration. Sample Hydration Schedule for a young soccer player:  Night before game/practice: 16 oz water before bed  Morning of game/practice: 16 oz of water as soon as you get up and 17 oz more if the game is later in the day  Pre-game/practice: 6-8 oz of water or sports drink, 15 minutes before start. Do not drink soda or fruit juices.  After the game/practice: 24 oz of fluid within two hours of the end of the session. The best drinks would be water, sports drinks or fruit punch. Do Not Drink Soda. Sleep Not only is sleep necessary for your body, it's important for your brain, too. Most kids between 5 and 12 get about 9.5 hours a night, but experts agree that most need 10 or 11 hours each night. Adults are recommended to get at least 8 hours of sleep to function at their best throughout the day. Sleep is an individual thing and some kids need more than others. When your body doesn't have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. You might have a hard time following directions, or focusing on your offensive or defensive assignment in the game. You may feel clumsy and tired playing soccer. It is important to get plenty of sleep starting 48 hours before the competition for optimal performance. It is also just as important to get a good night sleep after your competition for proper recovery. Sleeping Tips:  Try to go to bed at the same time every night; this helps your body get into a routine.  Limit foods and drinks that contain caffeine. These include sodas, chocolate, and coffee- flavored ice cream.