Nutrition for Strength and Power Sports (1.17, PDF).

These are samples from Handout Series #1: Keys for Performance, available for purchase today

Develop a consistent FUELING routine

• Recognize that nutrition & hydration contribute to soccer performance, energy level, and health.
• Athletes’ bodies perform better when they are fueled consistently…similar nutrients at similar times every day.
• There is no off-limits food. 10% of an athlete’s diet can be “junk food”.
• No one sticks to a meal plan that doesn’t taste and feel good.
• Don’t eat it if you don’t like it! Find creative ways to obtain all important nutrients and include favorites.

Eat frequently

• Eat 3 meals and at least 2-3 snacks each day.
• BREAKFAST is extremely important!
• Spread calories equally throughout the day…many soccer players have “bottom-heavy” diets.
• Plan meals and snacks ahead of time and have food and fluids with you at all times.
• Eating the right amount
• Calorie counting rarely necessary, but most soccer players require their weight in pounds X 25 (or kg X 55).
• Everyone’s metabolism is somewhat different, so some players may need a little less and some a little more.
• For weight loss, reduce calories by 1000/day. For weight gain, increase by 1000/day.

Understand the important breakdown of carbs, protein, and fat

• 60% carbohydrates, 15% protein, 25% fat

This translates into:

• about 4 grams of carbs/pound body weight
• .7 grams of protein/pound body weight
• .5 grams of fat/pound body weight

Many soccer players UNDEREAT carbs (or pick the poorest quality types)

• Carbs- best choices are fruits, veggies, whole grains, beans
• Sugar- look to reduce added sugars in daily diet

• Use sugar when your body most needs it (DURING and AFTER exercise)
• Carbs should fluctuate with training. Hard training=more carbs, off-season=less carbs
• Include protein (meats, milk/cheese/yogurt, eggs, beans, nuts/peanut butter) in at least 4-5 meals/day
• Increase healthy fats: nuts, fish, oils, avocado and decrease unhealthy fats: fried foods, fatty meats, desserts, whole milk, butter, creamy dressings and sauces

Vitamins & minerals

• Food first, multivitamin (with 100% DV) as a back-up
• Best way to get all needed: fruits, veggies, grains, dairy, nuts, lean meat
• ANTIOXIDANTS, especially Vitamin C, important for muscle recovery and preventing illness…sources: oranges or
• orange juice, berries, melon, potatoes, sweet potatoes, broccoli, spinach, fruit smoothies

Hydration

• You’re drinking enough if pee is clear and you’re not thirsty!
• WATER, sports drinks, 100% juices, or milk are best beverages all day
• Sports drinks BEFORE, DURING, AFTER training.
• Do not lose more than 1-2 pounds in practices or games.
• Recognize that energy drinks like Red Bull can dehydrate you (in addition to sometimes causing other problems).

Before and after training

• Need at least 30 grams of carbs 30-60 minutes before practice starts

RECOVERY NUTRITION- important to refuel with carbs and protein within 30 minutes of finishing practice

Pre-game meal

• 3-4 hours before first event: MIXED meal of carbs and protein, low fat, fluids, salt
• 1 hour before first event: 30 grams of carbs to “top off”