Pre-training/Pre-match Meal Planning
From Eat to Compete, by Tim Wierman
No. 1
There is no single food or "magic potion" that will guarantee top athletic performance. It is a combination of wholesome foods and beverages (breads, bagels, cereals, pasta, rice, vegetables, fruits, low-fat dairy products,
lean meats, fish, skinless poultry, fruit juices, sports drinks and water) that are the best for the soccer player.
No. 2
Soccer players should never try unfamiliar foods or beverages just before a match. Instead, the player should always experiment with new foods and beverages during training sessions in order to learn which foods work best for them.
No. 3
High protein/high fat foods (burgers, fries, steak and eggs) take longer to digest and absorb than complex carbohydrate foods. Additionally, the by-products of protein metabolism require a lot of water for them to be excreted in the urine, increasing the player's chances of becoming dehydrated.
No. 4
When exercising above 60 to 70 percent of aerobic capacity, the body relies on stored carbohydrate (glycogen) to fuel the mind and working muscles. The body stores approximately 2,000 calories of glycogen.
This glycogen is distributed as follows:
- muscle glycogen = 1500 calories or 375 grams of carbohydrate
- liver glycogen = 400 calories or 100 grams of carbohydrate
- blood glucose = 100 calories or 25 grams of carbohydrate
No. 5
Stored muscle glycogen fuels the working muscles but not the brain, liver glycogen fuels the blood glucose, which fuels the brain allowing mental concentration, and when the muscle glycogen is depleted, blood glucose can also replenish the muscles with energy.
No. 6
The pre-exercise meal will not provide energy to the body but when the
player exercises longer than one hour and depletes stored glycogen, the
carbohydrate in the meal can replenish the blood glucose, which will help prevent hypoglycemia (low blood sugar). Hypoglycemia may cause early muscle fatigue, dizziness and lack of mental concentration.
No. 7
Meal timing is very important to the soccer player!
- the pre-exercise meal should be made up of 60 to 70 percent
carbohydrates.
- avoid exercising on a full stomach.
- allow 1 to 2 hours for a carbohydrate snack to digest (100 to 200 calories = 25 to 50 grams of carbohydrate)
- allow 2 to 3 hours for a small, high carbohydrate meal to digest. (200 to 500 calories = 50 to 125 grams of carbohydrate)
- allow 3 to 4 hours for a large, high carbohydrate meal to digest (500 to 1200 calories = 125 to 300 grams of carbohydrate)
