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Nutrition for Peak Performance From a presentation by: Anne-Marie Davee, M.S.,R.D.,L.D. Muskie School of Public Service 295 Water ... Nutritional Diet for Soccer Players Nowadays, nutrition is a hot topic in both sports and everyday life. It must be emphasized that the weight of a soccer player is not an important factor in her performance. Instead of concentrating on reaching an ideal weight, it is wiser to work on healthy eating habits. Water & Sports Drinks - (The one key nutrient that most are likely to not get enough of!) During matches or practice, your body will lose a lot of water. To keep it hydrated it is best to drink water (even if you don't feel like it) frequently in small portions. Many sports drinks have flooded the market in the past few years. They contain Carbohydrates and claim to potentially improve your performance. In practice, sports drinks would have the same effect as water, if the player using them has been eating right. Fat Soccer players burn a lot of calories but fat should still be minimized in an athlete's diet, mainly because it is not an efficient provider of energy. Although there is a lot of energy stored in fat, in long duration sports, like soccer, the body fuels itself mainly from Glycogen (found in Carbohydrates.) Carbohydrates As with most aerobic sports, the ideal meal for a footballer must be rich in Carbohydrates. Before matches or important events, it is recommended to increase Carb intake and decrease Proteins. Consuming meals consisting primarily of Carbohydrates has been shown to improve endurance and overall performance. Flour and starch-based foods are a good source of Carbs. Examples: bread, potatoes, pasta, cereal, low-fat dairy products Proteins Proteins are essential for the regeneration of muscles and tissue. It is important to regularly integrate Protein into meals, but the amount must be kept it in small portions. In an athlete's diet, not more than 10% of all calories should come from Protein. As mentioned above, Carbs are the primary source of energy in soccer whereas Protein is simply used for cell replenishment. Pre-game meals should not contain much Protein. Examples: meat, eggs, nuts Four Common Myths About Nutrition Among Soccer Players from U.S. Soccer Resource Center By Donald T. Kirkendall, works with U.S. Soccer's National Teams There ... Some Suggestions and Tips For a Sports Specific Diet or for other suggestions check out the link. BREAKFAST orange juice cereal: ... A Healthy Diet for Athletes If you're an athlete, you need the same healthy diet all teens need—one that's high in grains, fruits, and vegetables, ... Fueling for Soccer The four time zones of sports nutrition The four time zones of sports nutrition By Don Kirkendall, ... Pre-Game Eats! Have ever wondered what you should eat and drink before and after a game? Before a game, your digestive ... Soccer Snacks Eats for ya! Whole-grain ready-to-eat cereal with low-fat or skim milk Low-fat fruit flavored ... Nutrition and Intermittent Exercise Performance Nutrition plays such a vital a role athletic performance. It has long been accepted that nutrition is ... Soccer players tend to short-change themselves on nutrition Part one of a three part article by Dr. Donald Kirkendall The world's largest association for professionals ... Replacing spent fuel between games Part three of a three part article by Dr. Donald Kirkendall Some sports, like football, are rigidly scheduled: ... Balancing vitamin intake to repair muscle damage Part two of a three part article by Dr. Donald Kirkendall Recovery is a fact of life in exercise. You ...
The information on this website is intended as an educational and informational source only. It doesn’t replace the advice of a qualified nutritionist, so it’s advisable that you visit a specialist before taking up any of the nutritional suggestions on the website. The author himself is not a dietician, so make sure you consult your family physician or dietician before starting any type of diet, lifestyle or nutritional change. Some diets may be harmful for persons suffering from certain medical conditions and the author of the website cannot be held responsible for any harm or injury that might occur by following the instructions and tips found here.
Most competitive athletes pay close attention to what they eat, which makes sense, since what they ingest directly affects how well they perform. |
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