CHAPARRAL FIREBIRDS VARSITY BOYS SOCCER: Health & Nutrition

Nutrition & Rest for Peak Athletic Performance

Perhaps the most important aspect of preparation for games is nutrition and rest.  How well players take care of their bodies in the days leading up to practice & games, will have a significant impact on the quality of their play. On the issue of nutrition, the basic rule is to eat mostly complex carbohydrates (vegetables, whole grain breads and cereals, rice, beans, fruit) with total carbohydrates comprising approximately 55% of calories. For extremely active soccer players, trainers and nutritionists recommend that approximately 30% of calories should be protein (poultry, fish, nuts, eggs, beans, cheese, milk). Avoid simple carbohydrates (any sugars, candy, sodas, highly processed carbohydrates like white flour), fried foods, and caffeine (in candy and sodas). Simple carbohydrates produce what is known as a "high insulin response", because they enter the bloodstream so quickly that it creates a temporary energy spike followed by a period of sluggishness. Additionally, the simple sugars found in candy and soda provide no offsetting nutritional benefits. Complex carbohydrates enter the bloodstream more slowly and are steadier sources of energy. Fried foods extract a significant amount of energy from the body in order to be digested. Fried foods which are sitting in the body's system make no productive contribution to energy or muscle performance, while it siphons off body resources (to break food down) when the body needs those resources most for athletic performance. As a general rule of thumb, in order for digestion to empty the stomach prior to a match, it takes about 1 hour for carbohydrates, about 4 hours for protein, and approximately 6 to 8 hours for fat. If you still have food in your stomach during a game, the body is using valuable energy to complete digestion in the stomach that it could otherwise use for athletic performance. Keep these rough approximations in mind when feeding your son. For example, if we have an early morning game, do not have your son eat a lot of protein and fat (bacon, eggs, sausage) at 6:00 am and expect him to have maximum energy for a game at 8:00am. Obviously, some protein and fat is fine, but you must have other readily available energy sources for the body, and you must avoid burdening the body with the task of expending significant energy breaking down proteins or fats. Hydration is critical to performance and recovery. It is extremely important for the boys to drink a lot of water long before a tournament game even in cold weather. The water the players drink during a game cannot make up for lack of hydration before the game; it merely hydrates them for the period after the game. Our trainers and nutritionists recommend that the players not drink sports drinks like Gatorade instead of water before a game. They advise that Gatorade can be consumed during half time and after the game provided that it is diluted approximately 50/50 with water. Nutritionists recommend that competitive players consume some protein immediately after the game (within 1 hour) which maximizes the body's ability to repair the small micro-tears in the muscles that occur during strenuous activity. The most productive window of opportunity for the muscle repair occurs within one hour of the activity. It may be convenient for players to carry a protein bar or a protein drink in his bag for this purpose. If the players are eating a meal right after the game, they can get their muscle repairing protein during the meal if it is within an hour after the game. Our sports nutritionist recommends having a diluted sports drink along with this protein to aid in the quickest utilization of the protein. In addition to nutrition, there is the issue of rest. It is extremely important that the players regenerate with ample rest during the season. This both means long periods of sleep at night and a nap in the day. Activities before and after games should be restful.  After games, players should do a 5 minute cool down routine at the field. Immediately after the cool down, they should get out of their cleats and shinguards and into some sneakers, sandals or flip flops to relieve the stress on their feet and legs.