ORTS

SP How to Stay Fueled During School

Best health and performance begins with PROPER
SOCCER PLAYERS
nutrition.

This is about lifestyle. You want to build healthy

N
U N habits that will last you a lifetime and make you
TRITIO excel in your sport.

Breakfast
Set yourself up for success for the day ahead with a nutritious breakfast first
thing in the morning.

Swap the sugary cereals for more nutritious options that are high in COMPLEX
CARBS to top your fueling stores and keep your blood sugar levels stable.

Make sure to add in a good source of PROTEIN like milk, yogurt, or eggs and
don't forget FRUIT and VEGGIE too!

Pair your meal with a drink like water, fruit juice or milk to start the day off
hydrated.

Great Breakfast options:

Oatmeal + Waffles + Avocado Homemade Fruit Parfait Made

Banana Berries Toast + Egg PB + Banana w/ Greek Yogurt
Smoothie

Complex carbs
Whole Grains: (quinoa, oatmeal, brown rice, whole grain cereals, etc.)
Starchy vegetables: (potatoes, sweet potatoes, corn, etc.)
Beans and legumes: (lentils, black beans, chickpeas, etc.)
Non-Starchy vegetables: (broccoli, asparagus, cauliflower, etc.)
Mid-Morning snack
Fueling the tank every couple of hours is important for young athletes.

A nutritious snack between meals is important to match the energy needed for
what their body uses.

Choose snacks that are high in PROTEIN to help support muscle growth, repair
and strength.

Training days choose something that is high in CARBS to help fuel

training.

Rest days choose something that includes FIBER and FATS such as
fruit and nuts.

Great Snack options:

Hard-Boiled Cottage Granola/Energy Chocolate Milk Cheese +

Egg + Fruit Cheese, Bar (Preferably Fair Pretzels
of Choice Honey + Fruit Life brand)
of Choice

PB&J Nut Butter Fruit Skewers + Dark Yogurt Bark

Sandwich Spread + Turkey/Beef Jerky Chocolate, + Fruit of
+ Fruit of Sliced Bites Cranberry Choice
Choice Apples Trail Mix
 Lunch
This meal is most likely the last meal you have before training or practice, so
it's important that you include all main components.

Main components include:

High carb
Good source of protein
Healthy fats
Fiber

Wether you eat at the school cafeteria, buy from the store or bring your own
with you, remember the principles stay the same.

If what your school offers is limited, then pack plenty of snacks in your
lunch box or bag to make sure you are fueling properly.

Great lunch options:

Roast Beef Chicken Wrap, Whole Wheat Baked Salmon w/

Sandwich, Fruit Smoothie, Steak Quesadilla, Pasta, Graham
Apple, Veggie Chips + Small Salad, Crackers + Fruit
Crackers + Raisins Bubbly Water + Juice
Water Yogurt

Coconut
water

Tuna Sandwich, Ground Turkey Baked Coconut Water, Shrimp, Rice &
Chocolate Covered Potato w/ Sour Cream, Black Bean & Veggie Veggie Stir Fry,
Strawberries + Low- Fruit Infused Water + Stew + Reduced Water + Fruit Cup
Cal Lemonade Handful of Nuts Sugar Pudding Cup
 Afternoon Snack

Wether you're heading straight to training/practice from school, or have some

time in between, an afternoon snack can help top of fuel stores beforehand.

The longer you have in between your afternoon snack and training/practice,
the more HEFTY your snack should be.

Choose foods that are high in:

Simple carbs Easy to digest

Low in fat Prevent stomach pains
Moderate protein Support muscles

Whatever you choose to have, make sure to combine it with a drink to

stay hydrated.

Great afternoon snack options:

Banana bread Small ham and Sliced apples + Pita chips +

+ low fat milk cheese sandwich yogurt tzatziki dip
r
Ba
Fig

Dried fruit + beef Deviled eggs + Fruit smoothie + Fig bar + milk
jerky orange juice protein powder
 Player Nutrition

Pre-Game Soccer Nutrition

Fueling properly before a game has multiple benefits:

• Prevents hypoglycemia and symptoms of light-headedness, fatigue, blurred

vision and inability to make good sport-specific decisions.
• Helps settle the stomach, absorbs gastric juices and prevents you from
becoming sluggish before and during exercise.
• Provides fuel for muscles and liver to obtain stored glycogen, which is used as
fuel for the brain.
• Brings peace of mind knowing you have enough fuel to get through the event.

Good pre-game nutrition should occur early and often. An ideal meal is carbohydrate
rich, low-glycemic for a sustained release of energy into the bloodstream, palatable
and well tolerated. A pre-game meal routine might look like this:

• Eat breakfast within the first hour after waking.

• Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to
4 hours before the game.
• Eat a snack about an hour before kick-off.

Morning Meal

• 1 cup orange juice

• ¾ cup oat cereal
• Medium banana
• Wheat toast with jelly
• 1 cup low-fat yogurt

Evening Meal (if your game is at night)

• Large baked potato

• 1 tsp. trans fat-free margarine or olive oil
• 3 oz. lean turkey, chicken, fish or beef prepared with little oil
• Carrot sticks
• Fresh fruit or ½ cup fruit salad
• 1 cup low-fat milk

Snack Options (60 minutes beforehand)

• Whole grain pretzels

• Whole grain dry cereal

@CoachTomButler
 • Whole grain crackers
• Granola bar
• Whole grain toast
• Whole grain bagel
• Sports drink

Here's a general schedule you can follow for various game times to ensure you're
fueling properly.

Early Morning Game

Eat a carbohydrate-rich dinner the night before and drink extra water throughout the
previous day. Eat dry cereal, a bagel with peanut butter or oatmeal before bed. Eat
your breakfast/pre-game meal between 6 and 6:30 a.m.

Mid-Morning Game
Eat a carbohydrate-rich dinner the night before and drink extra water throughout the
previous day. Eat your breakfast/pre-game meal at 7 a.m.

Early Afternoon Game

Eat a carbohydrate-rich dinner the night before and drink extra water throughout the
previous day. Eat a large high-carbohydrate breakfast with a hearty brunch or light
lunch by 10 a.m.

Evening Game
Eat a high-carbohydrate breakfast and lunch with extra fluids. Eat dinner by 5 p.m.
or a light meal between 6 and 7 p.m.

Tournament with Multiple Games

Day before: Eat a high-carbohydrate breakfast, lunch and dinner with extra fluids.

Day of: Eat a familiar high-carbohydrate breakfast. This is not a time to try new
foods.

During: Consume carbohydrates every 60-90 minutes to maintain normal energy

levels. High fat foods such as nuts provide sustained energy.

Post-Game Meal
This is the best time to replenish your depleted energy stores and recover from
intense exercise. Consume carbohydrates and protein within 30-45 minutes after a
game. This is when your body is primed to easily put these nutrients to use for
recovery:

@CoachTomButler
 • Protein provides fuel, rebuilds muscle tissue and reduces post-activity cortisol
levels, which can break down muscle.
• Carbohydrate improves glycogen (i.e., stored energy) replacement and
synthesis.
• Amino acids from protein help reduce Delayed Onset Muscle Soreness.

In general, it's best to consume 10-20 grams of protein after a game. If you're more
active or seem to have trouble putting on muscle, opt for 20 grams.

Carbohydrate intake is more closely linked to your activity:

Moderate activity: 1 gram of carbohydrate per kilogram of body weight every hour,
taken at 30-minute intervals for 4-5 hours or until you consume a full meal

Intense activity (lasting more than 90 minutes): 1.5 grams of carbohydrate per
kilogram of body weight immediately after exercise, and an additional 1.5 grams of
carbohydrate per kilogram two hours later.

Your post-game meal doesn't depend on the timing of your game. Whether it's in the
morning, afternoon or night, refuel the exact same way.

Sample Pregame Menu

(Kickoff: 8 pm ET)

• 1 cup oatmeal
Breakfast:
• 1 cup low-fat milk
8:30-9 am
• 2 tbsp raisins

• 1 large banana

• 8 oz. juice or fruit nectar

• 1 granola bar (low fat, low sugar)

Snack:

• tuna-salad, ¾ cup (3 oz.) – light mayonnaise

Lunch:
• whole grain bread, 2 slices
noon
• lettuce, tomato, pickles as desired

• 3 slices avocado

• 1 cup low-fat potato salad

• baby carrots, 1 cup

• fresh fruit

@CoachTomButler
 • ½ cup cottage cheese
Snack:
• ½ cup fruit salad

• 1½ ounces pretzels

• Baked salmon 5 oz.

Pregame:
• 1½ cup cooked brown rice
4-4:30 pm
• 1 cup asparagus

• tossed salad

• salad dressing, 2 tbsp (4 tbsp if low-fat)

• low-fat milk (or lactaid or soy), 1 cup

@CoachTomButler
 Post-Game Recovery

5 Easy Ways To Recover

1. Cool down. Gently jog and move

around for five to 10 minutes at the end
of a practice or game to gradually return
the heart rate to resting levels and
prevent blood pooling. Follow up with
some light static stretching.

2. Roll. Foam rollers can really pinpoint

areas of tightness or soreness in muscles.
Use the rollers as soon as you can after
training and games. But don’t push too
hard on sore muscles or you can increase
achiness. Let your muscles tell you what
they can stand.

@CoachTomButler
3. Really cool down. Fill your bathtub
with cold water and add a couple of bags
of ice. Sit in the tub for 10 minutes
straight, and then shower normally.

4. Squeeze. Pull on compression shorts or

socks for a few hours after you have
showered or if you don’t find them too
uncomfortable, sleep in them for maximum
benefit.

5. Sleep. Make sure your bedroom is quiet

and dark. Turn off your cellphone and tablet.
The quality and duration of your sleep will
have a big effect on how well you recover.

@CoachTomButler
 ORTS
SP Nutrition For After Game Day
Recovery after game day is crucial to help alleviate
SOCCER PLAYERS soreness, restore energy and prepare you for your
next game or practice/training session.

N Become well educated and more prepared for

U N
TRITIO recovery by following these three R's!

Refuel
It’s recommended that young athletes eat a high carb diet (6-8 g/kg CHO) the
day after their game to replace all energy stores lost.

Studies have shown that roughly 40-50% of energy stores are reduced after
game days.

Tips to meet carb requirements on the day after their game:

You can increase normal meal portion sizes to LARGER portion sizes.

Adding (2-3) carb heavy snacks can make the refueling process easier.

Main Carb Food Sources:

Rice Pasta Potatoes Tortillas Couscous

Bread Cereal Oatmeal Quinoa Bagel

Sweet Potato Pancakes Noodles English Muffin Waffles

High Carb Snack Options:

Rice Cake Cereal Bar Popcorn Banana Grapes

Orange Yogurt Sweet Potato Mango Pretzels

Fruit Snack Mini Watermelon Dried Fruit Graham

Pancakes Crackers

Liquid Carb Options:

Another great way to replenish fuel stores is to use LIQUID carbs.

They can be less filling when compared to solids, making it easy to take in.

They are also very convenient and easy to grab when On-The-Go.

Flavored Fruit juice Sports drink Smoothie

milk
Rebuild & Repair
It takes about 2-3 days for full recovery of muscular damage during games.

To REBUILD muscle, its recommended that the athletes eat somewhere in

between 1.7 - 2.2 g/kg of protein each day.

To maximize the benefits of protein, athletes should distribute their protein

intake evenly into several meals during the day. Ideally into 5-6 meals/snacks.

Main Protein food Sources:

Chicken Turkey Ground beef Beef steak Pork loin

Salmon Cod Lamb Shrimp Bacon

Tuna Chickpeas Lentils Tofu Tempeh

High protein snack Options:

Greek Yogurt Cottage cheese Protein bar Whey protein Milk

Hummus Mixed nuts Seeds Beef jerky Deli slices

Rehydrate
Many athletes fail to rehydrate after their games, especially the young athletes.

Dehydration can negatively affect your recovery process, as it adds on stress

to the body.

It's very important that athletes check their hydration status after their games.

The color of your pee, thirst and body weight can all determine hydration
status.

Urine Color: Dehydration is seen in dark colored urine.

Thirst: Feeling thirsty may be an indication of dehydration.

Body Weight: If the athlete's BW is unusually low, he/she may be

dehydrated

If you as an athlete have any of these indications, it's highly likely you are
dehydrated

A hydrated muscle is a healthy muscle!

Tips To Stay Hydrated:
Start your day by drinking water right away! Drink 16oz. once waking up.

Check your pee throughout the day. Drink 20oz. of water within the hour if
your pee is dark

Eat plenty of fruits and vegetables throughout the entire day because most if
not all, have high water content.
 Putting It All Together

Refuel
Eat about 6-8 g/kg of carbs per day.
Add more carbs to athlete's diet by increasing portion sizes of carbs or
adding high carb snacks in between meals or incorporating liquid carbs.

Rebuild & repair

Aim to have somewhere in between 1.7-2.2 g/kg of protein each day.
Protein should be distributed evenly into several meals and snacks every
day.
Try to aim eating protein every 3-4 hours.

Rehydrate
Start the day with drinking 16 oz. of water.
Check your urine color throughout the day
Drink 20 oz. of water within an hour if your urine is dark.
Make sure to eat plenty of fruits and vegetables throughout the day since
most have a very high water content.

Follow all of these three R's to be the BEST athlete and become a CHAMPION.
 ORTS
SP Hydration For Youth Athletes
Drinking plenty of fluids is very important for health
SOCCER PLAYERS and performance during training, practice, and
competition.

N Having a hydration plan is key to maintaining

U N
TRITIO quality health and performance, especially
during the hot summer days.

Dehydration
Any level of dehydration can negatively affect performance and recovery.

Not drinking enough fluids before, during and after competition can make the
difference between winning and losing.

Drink plenty of fluids often to prevent any chances of dehydration and

detrimental effects on performance, recovery and health

Here are some signs that may point you to dehydration and some side effects.

signs and side effects of dehydration:

Exercise Feels Headaches Cramps Fatigue

Harder Than Usual

Low Stamina & Decreased Lack of Inaccuracy

Speed Strength Concentration
What does dehydration look like?
You can tell wether you are dehydrated or not by looking at the color of your
pee.
If you find yourself peeing dark urine, make sure you drink plenty of
water as soon as you can and include it with breakfast to start your day
hydrated.
You should be aiming for the top 3 (lightest) colors. Do not wait to be thirsty
for you to drink water.
Look at the chart below as a guide to see your hydration status throughout the
day.

Tips for staying hydrated:

Check the color of your pee. The 3 lightest colors = HYDRATED. The 3 medium
colors = DEHYDRATED (drink more). The 2 darkest colors = EXTREMELY
DEHYDRATED (drink a ton more and drink now).
Get a cool, portable water jug or flask to drink water on the go.
Infuse water with fresh fruit to add flavor and give it variety.
How much water should you drink
There isn't an exact amount of water that young athletes should drink.

Each person is different. This depends on how much they sweat, the duration
and the intensity of the training/practice.

The weather is also important to consider. A hot and humid environment can
cause excessive sweating for the athletes.

As a guide aim for:

8-12 cups of water each day 1-2.5 cups sipped 2 hours before training

2 cups for every hour of training 1.5 (x) the amount lost during training

Daily Before During After

8 to 12 cups 1 to 2.5 cups 2 cups per hour 1.5 X

What should you drink?

Water is great for hydrating the body, however there are specific liquids that
young athletes should drink at specific times of their training/practice or game
day.

High carb (sugary) drinks are ideal for replenishing and topping off fuel stores
before and after training/practice and during longer endurance sessions.

Coconut
water

Every Day Pre-Workout and/or Pre-Workout Long Sessions Recovery

Recovery
 ORTS
SP Nutrition For Game Day
The good athlete practices hard on the court/field
SOCCER PLAYERS and puts in the work needed. The better athlete
PRIORITIZES sleep, nutrition, strength training and
recovery.
N
U N Nutrition is one of the MOST important tools
TRITIO
that you can use to become the BEST athlete.

Make sure to properly fuel your body before

game time to maximize performance.

Breakfast

Do NOT skip breakfast. It is essential for optimal performance.

Eat breakfast to have:

Enhanced resistance training performance

More endurance
Lower rate of perceived exertion (RPE)
Better memory and concentration

Aim for a minimum of 20 grams of protein and 60 grams of carbs.

Game day do's:

Eat a high carb meal with 25 grams of lean protein 3-4 hours before.

Hydrate by drinking 10-20 oz. two hours before and an additional 5-10 oz.
30 mins before.

Eat a carb rich snack 30-60 minutes before.

Keep your nutrition SIMPLE.

 Game day dont's:

Avoid high fat foods!

Avoid spicy foods!
Avoid high fiber foods!
No new foods on game day!

Pre-game meal ideas:

Athletes need a HIGH carb meal with a minimum of 25 grams of protein before
competing.

Think of your pre-game meal as fuel for your game day efforts. Let nutrition
help you!

Turkey or roast beef Beanless burrito Pasta with Baked potato with
+ pretzels and an with shredded marinara sauce + shredded chicken,
apple beef + a side of chicken side salad + side of
fruit fruit

Pre-game snack ideas:

Milk + cereal Dired fruit Gels or sports Yogurt with Sports drink
chew granola + fruit
Game day recovery
Eat 10-20 grams of protein and 30-60 grams of carbs afterwards.

Drink 16-20 oz. of fluid per pound of body weight lost.

Eat and drink your recovery snacks within 45 minutes after the game.

Recovery nutrition can make a big difference in 1) energy levels the next day,
2) soreness, 3) ability to train hard again, 4) muscle development and 5) injury
prevention.

Multiple games in a day

More games = more energy needed and more recovery needed.

So make sure to eat MORE food!

You can add an extra serving (or 2-3) of carbs to your plates.

Add an extra Make sandwich Add 1/4 cup Add a cup of

1/2 - 1 cup of with bagel of dried fruit juice as liquid
pasta or rice or instead to your plate carbs
grain or cereal

Get a recovery snack/meal within 30-45 minutes of game time.

Drink tart cherry juice to help with recovery.

Eat sport chews, fruit snacks, or dried fruit during your waiting time
between games.

A salty snack like pretzels can help replace electrolytes and give you carbs
for energy.
Protein Cheat Sheet

3oz. Chicken 3oz. Salmon 3oz. Sirloin Steak

3oz. Lean
Breast (~22 grams) (~17 grams)
Ground Beef
(~25 grams)
(~23 grams)

3oz. Shrimp 1 can of Tuna 3oz. Lean 3oz. Turkey Breast

(~19 grams) (~20 grams) Ground Turkey (~25 grams)
(~16 grams)

3oz. Pork Loin 1 Link Chicken 1 whole egg 1 c. Low-Fat

(~25 grams) Sausage (~6 grams) Greek yogurt
(~16 grams) (~22 grams)

Egg

Whites

1 c.Low-Fat 3 Tbsp. Egg 1/2 c. Low Fat 1 c. Soy Milk

Milk Whites Cottage (~7 grams)
(~8 grams) (~5 grams) Cheese
(~14 grams)

1 scoop protein 1 Stick String 1 Protein Bar

powder Cheese (~20 grams)
(~25 grams) (~6 grams)
Carbs Cheat Sheet

1 Medium 1 c. Grapes 18.5oz. Beet It

Apple 2 Waffles
(~27 grams) Juice
(~27 grams) (~28 grams)
(~23 grams)

1 c. of 1 c. black 1 c. chickpeas 1 c. edamame

Lentils beans (~45 grams) (~15 grams)
(~40 grams) (~38 grams)

1 c. Cooked 2 Slices of Whole

1/2 c. Rolled Oats 1 c. Brown Rice
Quinoa Wheat Bread
(~26 grams) (~45 grams)
(~48 grams) (~30 grams)

3 Pieces of 1 Gatorade 2 c. of Cooked 1 Whole Wheat

Dried Mango bottle Pasta Tortilla
(~30 grams) (~36 grams) (~38 grams) (~19 grams)

19 Pieces of 1 Medium 1 c. 1 Bagel

Pretzels Sweet Potato Blueberries( (~55 grams)
(~23 grams) (~25 grams) ~21 grams)
 NUTRITION GUIDE:
NUTRITION INTRODUCTION

When people think about being a good soccer player, they tend to talk about an
individual’s abilities. Can he or she dribble well? Is he or she fast? Do they have a knack
for scoring goals? What most people forget is that for any individual at any level, being a
good soccer player starts with being healthy and eating right.

Soccer is a demanding sport that requires both endurance and GOOD DIET
sprint ability, and those high-intensity efforts result in a high- AND THE RIGHT
energy demand. Especially during periods with many matches NUTRITION
or a lot of training, nutrition is important to recover and protect
against overuse injuries. A good diet and the right nutrition can
ILLNESS/INJURY BRAIN FUNCTION
support intensive training while limiting the risks of illness or
DECREASE INCREASE
injury and are also important in the preparation for games and
speeding up recovery afterwards.

Soccer is also demanding because it is a brain sport, So, we can all agree that making the right choices to get the
too. It requires agility, concentration, quick processing of best nutrition is important for soccer players at all levels.
information and decision making. Making sure that the brain But what is the right nutrition? And how do you know what is
is functioning well is an important factor when optimizing good and not good? The truth is there is no easy answer to this
performance, and there is increasing evidence that the brain and the solution will be different for every player, but a good
responds to certain foods. place to start is the basics.
 NUTRITION INTRODUCTION

NUTRITION – THE BASICS

Food, nutrition and healthy eating are constantly spoken about in the media, in homes and by top athletes. However, before
trying the latest diet or super food it is extremely important to know the basics. The basics of eating right will provide you with a
great starting point to live a healthy and active lifestyle, and will allow you to investigate any specific needs you may require.

ENERGY
Why do I need it? Energy Storage
Energy is required by the body for all sorts of functions such The body is very clever and when it has enough energy it
as growth, development and repair. The most important begins to save and store energy across the body for use in
energy function for soccer players is its use in muscle times when it might need it in the future, such as playing
contraction that allows players to kick, jump, run and tackle. soccer. If you did not have energy stored, then playing and
Without energy in the body all these functions – and many training for soccer would not be possible and you would get
more – would not be possible, and whether it’s a 90-minute very tired and slow. However, if you continue to consume high
soccer game or a three-second sprint the body uses the same amounts of energy without using it, your body will continue
energy source. However, the body does not have unlimited to store it every day, week, month and year and this is when
storage space for energy and therefore must continually make individuals can gain excess weight. Simply put, if you eat more
and replace energy that is being used up by the person and than you work off you will put on additional weight.
the activity they are doing.

What is a calorie? CALORIES ARE ENERGY PROVIDED BY FOOD

The word calorie is a widely used term and can be found on
the front of almost all food packaging. We use the term calorie
1 GRAM OF CARBOHYDRATE = 4 CALORIES
to help us understand the amount of energy a food source
possesses. If you look to the right you can see the calories
available from 1g of each of the main three food sources.
1 GRAM OF PROTEIN = 4 CALORIES

As you can see, you get more than 100 percent of calories
from fat than you do from carbohydrate and protein. That is
1 GRAM OF FAT = 9 CALORIES
why if your diet is made up of mainly fat you would probably
have excessive energy intake, which could lead to weight gain
and health issues.

The U.S. government recommends that the average male

30 =
should consume around 2,700 calories per day and the
average female around 2,200. However, this is individual and MINUTES
300
CALORIES
dependent on weight, height and of course physical activity
levels. For example, research has shown that soccer players
can use around 300 calories for every 30 minutes of training
or playing.
 NUTRITION INTRODUCTION

NUTRIENTS
What are they and why are the important?
You may hear the word nutrient used to describe food and its content. The term nutrient is a way of describing a substance that
provides nourishment essential for the growth and maintenance of life.

There are six categories of nutrients that are essential to keep us alive that we must take in from food because the body does not
have the ability to produce them on its own. We will go into more depth about some of these later.

THE SIX NUTRIENTS

1 2 3 4 5 6

Carbohydrates Proteins Fats Vitamins Minerals Water

Macro-Nutrient VS Micro-Nutrient
A macro-nutrient is something the body requires in large A micro-nutrient, is something the body requires in
quantity to provide all the energy needed to function. smaller amounts for maintaining health, growth and
Macro-nutrients include: carbohydrate, protein and fats. development of all body functions. While small in quantity,
these are again essential for living a healthy active life.
These micro-nutrients include vitamins and minerals.

MACRO-NUTRIENT DAILY MEAL DISTRIBUTION

FAT
ES
S
T

20%
Y DR A

PRO T

55%
25%
O H
B

IN
CAR
 NUTRITION INTRODUCTION

CARBOHYDRATE
What is it? 20% What does it do?
Carbohydrates are the body’s preferred method 55% 25%
When you eat carbohydrate rich food, the body goes to work
of receiving food and turning it into energy. While breaking it down into easy to use energy (glucose). This glucose
many diets try to suggest restricting the intake is absorbed by the body in the small intestine and then carried
of carbohydrates, it is actually an important source of food to the liver where it is changed to glycogen, which is the storage
for the body and should make up 55 percent of your diet. The form of glucose. The liver can hold around 2,000 calories of
reason why people often try to reduce carbohydrate is because glycogen, while the muscles can hold a small amount as well;
if the body does not use the energy it will transform the however, anything above this will be stored as fat to be broken
carbohydrate into fat to store for another day. However, soccer down later when needed. As soon as your body requires energy
players live active lifestyles and should be eating well-balanced to perform a function or exercise, the glycogen that the body
diets; therefore, this should never become an issue. has stored acts as a quick release and is broken back down into
glucose to support the energy needs of the muscles.

What foods should I eat to get carbs?

Carbohydrate can be found in a lot of food that you eat, but it is really important to know the form of carbohydrate you are
eating as it makes a difference. You may have heard carbohydrates referred to as “simple” or “complex” but it might be easier to
consider them as “whole” or “refined” instead. A whole carbohydrate is something that has not gone through processing and is
found in the natural environment and contains fiber (important for health and digestion), while refined carbohydrates have often
been processed and have all the natural fiber taken out. The best approach is to stick to whole carbohydrate and avoid refined
carbohydrates. If it is a single ingredient food it is probably a whole food and a good choice. A multi-ingredient food is often refined
and is a bad choice.
Refined / Complex VS Whole / Simple
You should try to avoid refined carbohydrates. The process Whole carbohydrate products can be best for us even when
of making refined carbohydrate food products often takes they get a bad reputation for being related to the refined
away and removes any of the essential nutrients we talked products. Whole carbohydrates are packed with essential life
about earlier. Instead, there refined foods provide the body with nutrients and fiber that the body can slowly breakdown and
a quick sugar spike that it can not handle or helpfully utilize. decide how to use, these products do not cause sudden swings
Also, long term abuse of these products can lead to health in blood sugar levels.
problems including obesity and diabetes.

Bad carbohydrate choices: Good carbohydrate choices:

• Sugary Drinks are packed with useless refined sugar • Vegetables (a variety of colors and types should be
consumed with every meal, including broccoli, potatoes,
• White Bread, white pasta and white rice (due to the process carrots, spinach, lettuce and cucumber)
of making these foods, they are packed with refined
carbohydrate and low in nutrients) • Whole Fruits (should have a variety of colors and types.
Includes: apples, oranges, bananas and strawberries)
• Pastries, cookies, cakes and ice cream (these are high
in refined sugar and provide little use for body or athletic • Legumes (lentils, kidney beans and peas)
function)
• Nuts and Seeds (the best are unsalted and in raw form,
• Candies and Chocolate (these are high in refined sugar and including almonds, walnuts, hazelnuts, macadamia nuts,
provide little use for body or athletic function. Some dark peanuts, chia seeds, flax seeds and pumpkin seeds)
chocolate products that are high in cocoa percentage can be
better for you) • Whole Grains (whole oats, quinoa, and brown rice)

Lastly, one myth you may hear is that you need to “carb load,” which is the idea of loading your body full of carbohydrate prior
to a game or event. This practice is not required within soccer and could lead to bloating and excessive calorie intake.
 NUTRITION INTRODUCTION

PROTEIN
What is it?
Proteins are the building blocks (think Legos) for the Protein is a macro-nutrient, but unlike carbohydrates
human body and are important for every single area. 20% and fats, the body has no way of storing protein and
Human hair and nails are mostly made of protein, but therefore the body does not have the ability to draw
more importantly, the body uses protein to produce
55% 25% on it when it might need to. About 25 percent of your
hormones and chemicals that help support the diet should be made up from a protein source.
overall function of the body, such as building bones,
muscles, cartilage, skin and blood. All in all, protein is a
pretty great thing for our bodies.

What does it do?

When people exercise – whether it is playing soccer or lifting weights in the gym – the muscles on your body get damaged from the
activity. This is why, after a heavy workout, your muscles hurt and feel painful to move.

The body is clever, and to try and prevent the damage from occurring again, it decides to build the muscle stronger in case it is
asked to do the same exercise again. Protein is hugely important and required for the body to repair this muscle, and without it the
body would not be able to recover and get stronger. That is why after playing soccer it is a good idea to have a protein rich meal to
ensure the body has a source to start the rebuilding process.

Protein is important after training to help repair the body and muscles. While food choices would be the preferred source
of protein, when quality protein rich foods are not available, whey protein isolate can become a useful alternative.

Good protein choices: Bad protein choices:

• Fresh Meat (chicken, turkey, pork and beef) • Processed Meats (turkey, ham, chicken, sausages
and burgers)
• Fresh Fish (cod or salmon)

• Animal Products (milk, cheese, eggs and yogurt)

• Vegetable Product (tofu, soy protein, soy milk, legumes,

lentils and nuts)

• Whey Protein (Isolate)

 NUTRITION INTRODUCTION

FATS
What is it?
Fat gets a very bad reputation because it is strongly linked to obesity and chronic health issues. However, fat is one of the three
essential nutrients we discussed earlier that the body requires for energy and health. Fat is essential for the proper functioning
of the body, and provides fatty acids which are not made by the body and must be obtained from the food we eat. These essential
fatty acids help control inflammation, blood clotting and brain development. Fat also helps provide people with healthy skin and hair,
as well as supporting and delivering vitamin A, D, E and K through the bloodstream.

AFTER ABOUT 20
When we consume more calories than required, the body stores these as fat, which serves
MIN. OF EXERCISE
as energy storage, insulation and protection of vital organs. When we use all the quick energy
storage of carbohydrate (around 20 minutes of exercise) the body needs an energy source,
20
MINUTES
BODY BEGINS TO
USE STORED FAT
AS AN ENERGY
and this is when the fat storage becomes crucial in maintaining function and exercise. The SOURCE
body breaks down the fat stored and then uses it as an energy source.

While the importance of fat is noted above, there is also serious side effects if over consumption of high fatty foods is regularly
consumed. Too much fat in the diet increases the risk of heart disease because of its high calorie content, which also increases the
chance of becoming obese (which in turn leads to other health complications).

You may hear people saying to stop eating any food with fat. While excessive fat consumption can lead to increase in weight,
in moderation and from good sources, fats are an essential part of a healthy soccer player’s diet.

What are good and bad fats?

THE GOOD = UNSATURATED FATS THE BAD = SATURATED AND TRANS FATS
The good fats are known as unsaturated fats. These The fats you should avoid and reduce from your diets are
unsaturated fats include polyunsaturated fatty acids saturated fats and trans fatty acids (trans fat). Simply put,
and monounsaturated fats. Both polyunsaturated and these fats are not good for your body and increase cholesterol
monounsaturated fats have been shown to have a positive levels, clog arteries, increase risk of heart disease and can
effect on reducing blood cholesterol levels as well as reducing increase the rates of cancer. The aim for all people, including
the risk of heart disease. A specific polyunsaturated fat know athletes, should be to remove this from your diet and make
as omega-3 fatty acids has had positive results on decreasing better choices when integrating fat within the diet.
the risk of coronary artery disease, reducing blood pressure
and guarding against irregular heartbeats. The take home Bad Fat Choices
message is when introducing fat into your diet make sure it is • Butter and lard

the good fat and not the bad fat. • Processed meat
• Fried chicken
• Coconut products
Good Fat Choices
• Palm oil, palm kernel oil
• Nuts (almonds, cashews, peanuts, pecans)
• Dairy foods (cheese, butter, milk, cream, ice cream)
• Vegetable Oils (olive oil, canola oil, peanut oil)
**skimmed is fine
• Peanut butter, almond butter, cashew butter
• Cookies, cakes, pies, pastries and fast food
• Fish (salmon, herring, sardines, trout) **high in good
omega-3 fatty acids
• Seeds (sunflower, pumpkin, sesame)
• Tofu, roasted soy bean and soy nut butter
• Avocado
• Omega 3 and/or Fish Oil
 NUTRITION INTRODUCTION

IN THE END, HAVE A FOOD FIRST MENTALITY

Whether you are a junior athlete, professional athlete, or don’t take
part in any sport, it is important to make sure you are getting the
proper energy, nutrients, and minerals daily. While a food first mentality
is the preferred source of nutrients, when nutrients are lacking,
supplementation is an option in your nutrition routine. If choosing
supplements make sure to consult a health care practitioner and look
for supplements labeled NSF-Certified for Sport.

WHAT SHOULD MY MEAL LOOK LIKE?

FAT
ES
Each meal will contain different amounts of carbohydrate, protein and
fat. This illustration visualizes the rough distribution of intake that you
should be aiming for within your daily meal plan.

S
T
20%

Y DR A

P RO T
MEAL PLAN BREAKDOWN 55%
25%
O H
B

E
IN
CAR

Contributors: Professor Asker Jeukendrup, James Bunce & Dr. George Chiampas