Scoring a Goal with Good
Nutrition for Soccer Players
Amy Jamieson-Petonic,
MEd, RDN, CSSD, LD
Sports Dietitian
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Topics for Discussion
• Macro and micronutrients
• Hydration
• Pre and Post Meals
Fueling for Soccer
• Average distance covered in a soccer
match: 5.6 miles (9km)
• Carbs are best fuel– 30% of goals
scored in last 15 min of game, so
choosing the best fuel may be the
difference in winning and losing
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Soccer
• Muscle fuel depleting activity– losing fuel
in legs contributes to fatigue
• Consume 3.6-4.5 grams of carbohydrate
per pound of body weight
• 8-10 grams/kg/day
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Nutrition 101
• Macronutrients:
• Carbohydrates (Glycogen)
• Protein (amino acids)
• Fats
• Micronutrients
• Vitamins
• Minerals
Carbohydrates
• Main energy source for liver and
muscles
• Maintain blood glucose levels
• Provide fuel for cognitive processes
both on and off the soccer field
Carbohydrates– 3 sources
1) Breads/Cereals
100% WG cereals, pasta, brown
rice, WG crackers, legumes
2)Fruit– Fresh or frozen
100% fruit juice Post Ex
3) Milk– Low- fat/Non fat milk,
Greek yogurt, low fat cheese, kefir
Carbohydrates for Soccer
• How much?
• 60% of total daily calories
• 3.6-4.5 grams carbs/pound body wt
• (8-10 grams/kg/day)
• 130# athlete/59 kg
• Needs 473- 590 grams carbohydrates per
day
Protein for Soccer
• Helps build new tissue and repair
torn/worn tissue
• 15%-20% of total calories from lean
protein sources– turkey, chicken, fish,
lean beef, dried beans, soy, quinoa
• Protein intake should range
• 1.4 to 1.7 g/kg/day/ 130# athlete : 71-100
grams per day
Protein– easy to get enough
• Breakfast
• Post Practice snack
• Cereal/milk/banana w/
• Chocolate
PB = 17grams
milk=8grams
• Lunch
• Dinner
• Turkey sand/yogurt,
• Fish, baked potato,
fruit/granola bar = 49g
vegetable, pudding =
33 grams
• Pre-practice snack
• Total-112grams
• Graham
crackers=4grams
Fat
 Roles: Energy + Absorb Vit A, D, E, and K
 20-25% of daily calories
 MUFA: Avocado, PB, almonds, EVOO
 PUFA: Walnuts, seeds, (sesame, flax,
pumpkin)
 Limit saturated fats: Bacon, butter, coconut
 Limit trans fat
Heart Healthy Fats
• No more than 30% of total kcals
• Try for at least 2 servings/ week
• 6 ounces per week of foods high in
Omega 3 Fatty acids
• Include albacore tuna, salmon, walnuts,
canola oil, flax seed and flax seed oil.
Vitamins and Minerals
• Multivitamin for deficiencies
• Important for athletes
• Vitamin A, C, D and E
• Calcium
• 1,000- 1,200 mg/day for females
• 800 – 1,000 mg/day for males
• Iron
• Selenium
Vitamin D: The Hot topic
• 13-Oct-2008 - AAP :children consuming
400 (IUs) per day
• Massive leap from the 200 IUs
previously recommended by AAP
• Why? Northern latitude (< exposure)
• Not consuming adequate sources in the
diet
Hydration for Soccer
• Can lose 2 liters fluid via sweat in
moderate weather
• Hot weather– lose up to 3 quarts fluid
• 2 hours before practice: 2 cups fluid
• During warm-ups: 1 more cup fluid
• After: 3 cups for every pound LOST
• Wt before: 130#-- After: 128#-- drink 6
cups of fluid to replace losses
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Meal Timing & Planning
• During exercise
• Goal: replace fluid losses and maintain
energy levels
• If exercising <60 minutes
• Water as desired
• 6-12 ounces every 15-20minutes
• If exercising >60 minutes
• 16-32 ounces sports drink per hour
Meal Timing & Planning
 Eat within first hour of waking
 Before soccer practice/games
3-4 hours before
High CHO, moderate Pro low fat, fiber
 Before exercise 60 minutes before:
Small CHO (30-60g carb)
WG Pretzels/W Dry
cereal/WGCrackers
Granola bar/WG Toast/ WG Bagel
Sports Drink
Recovery
• After exercise <60 minutes
• CHO + PRO within 1 - 2 hours
• After exercise >60 minutes
• Carb + pro snack within 30 minutes
• Essential to replace muscle glycogen
• Improves health and muscle soreness
• Balanced meal within 2 hours
Recovery snack examples:
• Banana + PB
• Chocolate milk
• Energy bar
• Yogurt & granola
• Yogurt & fruit
• Cereal & milk
• PBJ sandwich
• Turkey sandwich
• Milk and granola bar
• Cheese & crackers
Sample Meal Plan-63.6kg (140#)
2000kcals, 59%CHO, 18% pro, 23% fat, (89g pro)
• Breakfast
• 2 slices whole wheat toast
• 3tsp peanut butter
• 1 cup milk
• 1 medium Banana
• 16 ounces water
• Lunch
• 1/4 cup Hummus on whole
wheat pita + lettuce, tomato,
onion
• 1 cup grapes
• 1 cup baked chips
• 6 ounces yogurt
• 16 ounces water
• Pre-Workout Snack
• 2 graham cracker sheets
• 16 ounces water
• Post-Workout Snack
• 8 ounces chocolate milk
• 24 ounces water and/or sports drink
• Dinner
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3 ounces chicken breast
1 cup pasta
½ cup marinara sauce
1 cup broccoli
½ cup frozen yogurt
16 ounces water
3tsp olive oil or margarine/butter
• Evening Snack
• ¼ cup nuts
Purpose of Pre-Event Meal
• 1)Prevents hypoglycemia and symptoms
of light-headedness, fatigue, blurred
vision, and inability to make sport
specific decisions
• 2) Helps settle the stomach, absorb
gastric juices and prevents athletes from
becoming sluggish before and during
exercise
Purpose of Pre-Event Meal
• 3)Provides fuel for muscles and liver to
obtain stored glycogen which is used as
fuel for the brain
• 4)Peace of mind knowing the athlete has
fuel to get through the event
Ideal Pre Event Meal
• CHO rich
• Palatable
• Well-tolerated
• Low Glycemic index foods to promote
sustained release of glucose into
bloodstream– still questions regarding
GI
Type of Meals and Event
• 8 am event: Eat and drink
• CHO rich dinner, extra H20 day before
• 6-6:30 am: 200 – 400 kcal meal–
yogurt, banana, or energy bar(s),
beverage and extra water
• Athlete unable to tolerate breakfast: try
eating cereal, bagel with PB or oatmeal
before bed to boost liver glycogen
stores & maintain BG
Morning Events
• 10 am event: Eat and drink
• High CHO dinner, extra H20 the day
before
• Morning of event: breakfast by 7 am –
bagel, yogurt, oatmeal
Afternoon/Evening Events
• 2 pm event:
• Large, High CHO breakfast + light lunch or hearty
brunch by 10 am
• High CHO dinner night before + extra fluids
• 8 pm event:
• High CHO Break & lunch, dinner by 5pm or light
meal at 6 – 7 pm + extra fluids
• Pasta with red sauce or chicken and rice
All day Event
• Two days before: cut back on exercise
to replenish glycogen stores
• High CHO at Breakfast, Lunch & Dinner
• Extra fluids
• Day of: “familiar” breakfast– bagel w/ PB
• During: consume CHO every 60- 90
minutes to maintain normal BG. Higher
fat foods (nuts) provide sustained energy
Sample Meals (3-4 hours prior)
• Morning meal
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1 cup OJ
¾ cup corn flakes
Medium banana
Wheat toast/jelly
1-cup low fat yogurt
• Evening Meal
• Large baked potato
• 1 tsp trans fat free
margarine or olive oil
• 3 oz lean protein
• Carrot sticks
• Fresh fruit or ½ cup fruit
salad
• 1 cup low fat milk
Post Event Meal
• Purpose
• A) Replenish depleted glycogen
stores
• B) Repair/recover from exercise
Timing is Everything!
• Most optimal to consume CHO snack
within 30 minutes following exercise in
which athletes can nourish, repair and
replenish glycogen
• CHO + protein (10-20 g) provides fuel
and rebuilds muscle tissue and
reduces cortisol
CHO, Protein, or CHO+Protein?
• CHO improves glycogen replacement
and synthesis
• AA enhance development & reduce
muscle breakdown (Ivy et al, 2002)
• AA reduce DOMS (Flakoll et al, 2004)
• Sm amt protein (8 oz milk/yogurt) before
exercise improves recovery by providing
AA after exercise
CHO Consumed Post Event
Post exercise
• Moderate exercise: 0.5g CHO/ pound,
or 1 gram per kilogram every hour,
taken at 30 minute intervals for 4-5
hours until athlete consumes a meal
• Hard exercise > 90 minutes
• 1.5 grams CHO /kg immediately after
exercise, and an additional 1.5 grams
CHO/kg 2 hours later
In Conclusion….
• Pre Event
• 1) Tried and true foods
• 2) 1gm/CHO/ kg 1 hour pre 4 gm/CHO kg 4 hours pre
event
• 3) Small amount protein (1020 grams)
• 3) Low GI foods?
• Post Event
• 1) 30-45 min window
• 2) 0.5 gm/ pound CHO OR 1
gm CHO/kg
• 3) Protein + CHO given early
improves and enhances
glycogen utilization and
synthesis
Thank You!/Questions?
• Amy Jamieson-Petonic,
• Sports Dietitian
• Email: [email protected]
• Office: 216.844.0515
• Appoitments: 216.844.1499
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