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Four Common Myths About Nutrition Among Soccer Players
Four Common Myths About Nutrition Among Soccer Players
Dr. Donald T. Kirkendall
from U.S. Soccer Resource Center
By Donald T. Kirkendall, works with U.S. Soccer's National Teams
There are more myths that coaches, players and parents may be following, but below four of the more common myths are dispelled. By following the nutritional guidelines below, players, coaches and teams can put themselves in an advantageous position before the match starts.
Myth 1: Game performance is not affected by what you eat.
Virtually every study on athletic performance for both team and individual sports shows that a diet rich in carbohydrates improves running performance. However, nutritional research from the 1970s to present day still show that soccer players choose a diet that is approximately 40 percent carbohydrates, 40 percent fat and 20 percent protein.
What is discouraging is that in the very early 70s, the Swedes conducted a study that showed soccer players with low muscle fuel (glycogen) walk about 50 percent of the game. Even 30 years later, a study showed that more than half of a national team in the 1994 FIFA World Cup thought food had nothing to do with their performance. The bottom line is that players eat what is put in front of them.
The more carbohydrates an athlete eats, the more endurance he or she will have. This means that when the end of the game approaches, the player will be able to run faster and longer if he or she consumed the proper amount of carbohydrates.
Myth 2: What you eat after the game does not matter.
At games and tournaments around the country, players will sometimes eat the worst post game snacks possible including soda, sweet drinks in soft packaging, potato chips, candy bars and fries. Everyone who has ever been to a soccer field on a weekend has seen this.
Muscles are most ready to receive a fresh supply of fuel during the first hour or two directly following exercise. The smart coaches and parents supply food that will start refilling muscles with carbohydrates at just that time.
A proper supply of carbohydrates is needed. It can come from a carbohydrate replenishment drink or other foods like bagels with jelly, pretzels, raisins or other dried fruit. This is even more critical between tournament games when the time between games is even shorter.
Myth 3: A diet is good as long as an athlete gets enough protein.
While most every survey of the athletic diet shows that players get all the protein they need from food, there is a problem. The vast majority of protein is consumed in conjunction with fat.
Marbled meat, ground beef, and fried chicken all are examples of protein that is combined with lots of fat. Red meat should be trimmed of fat, and ground beef should be very lean. Chicken should have the skin removed before cooking.
One place protein isn’t commonly found is the immediate post-exercise meal. A little protein helps in storing new fuel in the muscles faster than when there is no protein. Players can try to figure out a protein source after the game or drink a carbohydrate replenishment drink that contains protein.
Myth 4: Your body is the best indicator of when to drink; Mother Nature knows best.
For most mammals, it is OK not to drink until thirsty. However, the thirst mechanism of humans operates differently than the average mammal. In fact, the human thirst mechanism doesn’t even kick in until a person has lost about two percent of body weight from sweating. At this level, a decrease in performance begins to become evident.
Players should drink before starting the game, every 15-20 minutes during play if possible, and at halftime. Make sure the team has drink bottles along both sidelines and in the goals so players have easy access to fluids during stoppages of play. Don’t forget that playing in the cold is also dehydrating, so drinking fluids is just as important in cold weather.
Overall, it is important for the well-rounded player to keep an eye on what they eat and drink in order to get results on the field. For more information on nutrition in soccer, check out the Resource Center archives on the Services page of ussoccer.com.
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Hints
- Don't dribble when you can make a constructive pass or cross.
- Move to the open spot (space) move away from your defender (opponent), you are then in a better position to receive the ball.
- As a defender, when you are under extreme pressure (pressed), kick the ball down field or over the touch line.
- When the ball is lost from (out of) view, all forwards must (should) think defensively.
- Make constructive passes across the field and behind as well as in front.
- Defenders can back pass to the goalkeeper as a safety maneuver. Pass to the outside of the goal mouth.
- Wing forwards should stay wide and close to the touch line. This brings the defender out from the middle of the field and allows more open space for your attack.
- Don't be afraid to talk to your teammates on the field. Let them know what is happening in the area around them which their field of vision cannot pick up.
- As a defender faced with two or more opponents (attackers), retreat slowly (stopping or slowing down the attacker) giving more time for teammates to come back to help.
- Forwards should switch positions at various times during the game with other members of the forward line. example, center forward with winger. This sometimes confuses the defense.
- Never retreat with your back to the ball. Watch the ball at all times.
- As a defender, stay between ball and goal.
- The closer the play develops toward your own goal, the tighter the defense must (should) be.
- As a defender challenge only when you have a good chance to obtain (getting possession of) the ball.
- Defenders should have restraint and control. Let your opponent commit himself first.
- Delaying principles are good tactics in defense. This means slowing down the opponent's forward line.
- Back up teammates and help cover the space behind fellow players.
- Always move toward the pass, don't wait for the pass to come to you.
- A most important thing to learn is quickness off the mark. The first three or four steps are all important in soccer. Beat your opponent to the ball.
- What you do without the ball is as important as what you do with the ball.
- A well placed shot is more effective than a hard shot at the goal.
- An effective player is always in good physical shape.
- Play the ball, not the man. (You can not play the man and the ball at the some time).
Code of Conduct
Principles of Receiving
by April Kater and Robert "Butch" Lauffer
Receiving is the ability to bring a moving ball under control using various surfaces of the foot and body. The modern game of soccer requires the player to be able to recveive balls under pressure and on the run. The higher the level of competition, the faster the players are; so, it's not uncommon for a player to be challenged by two, or even more, opponents when receiving a ball. Because pressure is almost automatic in the modern game, players need to practice controlling balls under pressure.
Principles of Receiving:
Approach: The controlling surface should be selected as early as possible and the player should be watching the flight path of the ball as it arrives to adjust positioning of body if needed. The part of the body that will come in contact with the ball is turning towards the ball.
Surface: The moment the ball makes contact, that part of the body being used should "give" with the ball and cushion the ball's impact.
Moving: The player's concentration should be divided between the ball and the opponent; therefore, when receiving the ball, the first touch should be used to maintain possession.
Common Faults to Avoid:
Player's muscles are tense at contact with ball; uncushioned, the ball ricochets away.
Ball is allowed to bounce; gives opponent time to close down space and possibly dispossess intended receiver.
Eyes do not meet ball as contact is made; player makes poor first touch.
Controlling surface is not positioned in line with ball.
Contact is made below midline of ball, forcing ball up in air.
Incorrect surface area is used to receive ball.
Ankle is not locked; ball bounces off foot unpredictably. (Foot must "give" at contact with ball, but keep ankle locked.)
Arms hang loosely at sides; permits player to be knocked off balance.
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