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WHAT TO EAT
Proper nutrition and diet is an essential element to your success on the soccer field. When preparing for a tournament, there are
additional steps to ensure that you remain hydrated and energized by the most useful foods.
By far, the best way to be certain you are eating the right foods is to pack your own lunch and snacks from home. This allows you
to choose foods that not only do you enjoy but also contain plenty of carbohydrates and are low in fat. Rather than spending your
recovery time and short breaks between matches standing in long lines for potentially unhealthy foods, you can be relaxing, giving
your body the rest it needs.
Sometimes it can prove difficult to pack food from home when traveling to tournaments. In these instances, food selections are often limited as a result of the short break periods. Available foods typically fall into the fast-food category which overall contain high
levels of sodium and fat; further, they lack the carbohydrates your body needs for proper fuel. However, keeping in mind several
easy rules, you will be able to select foods that will provide adequate nutrition to keep you energized.
Pre-tournament Nutrition:
Your weekend tournament nutrition success begins in the
days leading up to the tournament itself with an ultimate goal
to store as much glycogen as possible. When exercising, or
playing a high-level activity, like soccer, glycogen turns back
into glucose and is used for energy. Players need to eat a
diet high in complex carbohydrates two to three days prior to
a tournament or any match for that matter so that the muscles
and liver will store the amount of glycogen needed to sustain
enough energy for the 50 – 90+ minute matches.
Foods like pasta, brown rice, lentils, potatoes, and wholegrain breads are excellent choices. Add proteins like baked
chicken with the skin removed, fish and turkey along with
vegetables. Proper hydration is necessary as well.
Fluids are just as important as nutrition and players need to
begin hydrating at least two to three days before tournaments
and matches. Water is the drink of choice and the player
should consume at least four (8 oz.) glasses per day while
also eating foods that contain high water content such as cucumbers, green peppers, iceberg lettuce, celery, watermelon,
carrots, cantaloupe, and strawberries. Milk is also beneficial
to hydration. Avoid drinks that are carbonated, contain caffeine and have high sugar content, like soda.
Pre-Match Nutrition:
Most likely, your pre-match meal will be breakfast. Choose
foods that are high in carbohydrates like fruit, yogurt, bagels,
and toast. Pancakes, waffles, and whole-grain cereal with
low-fat milk are also excellent choices. Eggs, scrambled or
hard-boiled, is a good choice if your match begins in the later
morning hours, giving this food a longer opportunity to digest.
Avoid foods such as bacon, coffee, donuts, sausage and muffins. Stay away from prepared foods like Pop Tarts and frozen
breakfast sandwiches which contain high amounts of sugar
and fats. Also, be mindful of the amount of butter, jelly, and
syrup you place on your bagel, pancakes or waffles. You may
use, but moderation is key!
Your match start time will determine how much you eat. If
you have an early start time, stick to foods that are rich in
carbohydrates. If you have the luxury of time with a match
beginning mid-to-late morning you should eat more, adding in
some protein to your meal.
Contrary to belief, eating sugar or honey before a match does
not provide extra energy. In fact, honey will trigger a release
of serotonin (a naturally occurring chemical in the body which
will only make you sleepy). Sugar can cause a surge of insulin which can cause a sharp drop in your body’s blood sugar
which is not good.
If your first match is early Saturday morning, a small snack
before going to bed on Friday night is recommended such as
a bagel (ideally plain otherwise with limited jam, jelly or butter), granola bar, or yogurt.
Regardless of the time of your first match, a good night’s
sleep is vital to giving your body the rest it needs to be energized for play in the morning.
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During the Match:
Your focus during the match is to keep hydrated, drinking water between periods and other breaks. There is not enough
time during a match for any food consumed to be effective
and help performance. Proper hydration is most important
here.
After the Match Nutrition:
This is a crucial time during a tournament. After a hard
match, your body’s glycogen levels are depleted and need to
be replenished quickly. To successfully do this, you should
consume 50-100g of complex carbohydrates and some lean
protein within 30 minutes of the conclusion of the match. A
banana and bagel is a good choice, providing 30-40g of
carbohydrates and 1-8g of protein. Another excellent choice
is low-fat chocolate milk. An 8oz serving provides 32g of
carbohydrates and 11g of protein.
Continuous research studies illustrate that eating (or drinking)
carbohydrates with a little protein soon after exercise is the
best way to rapidly replenish the glycogen in your body. The
first opportunity after your cool down is complete to eat/drink
is best to ensure that the foods you are providing your body
are being utilized at their full potential to recover from the
hard match. While this may be difficult at times, due to heat
or the emotion of losing a match, it is extremely important as
there is only a small window of time to prepare for the next
match.
Between Matches Nutrition:
What you are able to eat largely depends on the amount of
time you have between your second match start. With an
hour or two between matches, you are limited to fruits such
as apples, bananas, and oranges and carbohydrate rich
foods with small amounts of protein. A peanut butter and
jelly sandwich or peanut butter on a bagel are great options.
Sports drinks like Gatorade will replenish both fluids lost and
depleted glycogen.
Should you have several hours between matches, still focus
on high carbohydrate foods but add more protein to your
meal. Good choices include lean meat sandwiches – baked
chicken or turkey, baked potatoes, and pasta with vegetables
(sans heavy or creamy sauces). Ideally, you should eat within
60 – 90 minutes of your first match.
Between Match Days Nutrition:
After your second match of the day, follow the After-Match
Nutrition tips in the above section. Again, it is critical to begin
the process of replenishing depleted muscle and liver glycogen as soon as possible, even if your next match isn’t until the
following day.
For dinner between match days, select a restaurant that has
menu options with carbohydrate rich foods with protein. Dishes such as pasta or rice with lean meats – turkey, chicken or
fish – and vegetables are excellent choices. Beef and pork
are not ideal but acceptable when additional carbohydrate
sides such as breads and baked potato are included as well.
Mexican and Italian restaurants typically have a great variety
of rice and pasta dishes filled with vegetables and protein.
Asian and American restaurants are good choices too.
Avoid foods that are high in fat content, are fried, or greasy
like pizza, French fries, and fried chicken. Heavy sauces and
condiments (Alfredo, pesto, guacamole, and gravy) should be
avoided as well.
Later in the evening, eat a snack similar to Friday’s. You may
also opt for a yogurt shake or fruit smoothie for a healthy
treat.
Day 2 Tournament:
Follow the same nutrition strategy as day one.
Fast Food Eating:
Sometimes it cannot be avoided and fast food is the only
option during a tournament weekend. Keep mayonnaise to a
minimum; a teaspoon of mayo contains 35 calories nearly all
of which is fat. Avoid fried foods like chicken nuggets, French
fries, and chips which are high in fat and salt and low in
carbohydrates. Choose baked or grilled chicken sandwiches
over hamburgers; fast food hamburgers are not usually made
with lean meat which means a higher fat content. Salads
often contain high-fat dressings, are low in carbohydrates and
offer little calories, and are not recommended for refueling
your body of energy. Avoid soda as it contains high amounts
of simple sugars which are not the proper carbohydrates your
body needs. Instead, bring bottled water and sports drinks
from home to keep you hydrated.
It is best to pack your own lunch this way you are able to eat
and relax, knowing your meal is healthy and containing the
foods required to fuel the next match.
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Avoiding Dehydration = Being
Properly Hydrated Pre-Match:
Players can lose as much as three quarts of fluid in a fastpaced game and in hot temperatures. Fluid replenishment is
one of the most important nutritional concerns of soccer players. Body fluids are not only lost through the skin as sweat,
but also through the lungs when breathing.
Studies show that heat and dehydration during competitive
matches contribute to fatigue. High intensity actions like
shots, kicks and sprints can become compromised especially
in the latter half of matches if a player is not properly hydrated. Part of the problem of fatigue and dehydration lends
to the player not being properly hydrated prior to the start of a
match. Many players arrive at a field before a match in what
is known as hypnohydrated state. That is, the player is not
dehydrated yet their body fluids are lower than recommended.
This increases the risk of the player becoming dehydrated
or having compromised agility and performance during the
match. It is extremely important that the player drink plenty of
fluids in the days preceding and hours before match kick-off.
During the match, drink fluids during breaks in plays and in
between periods. The liquids should be at or around normal
body temperature. Drinking cold fluids are absorbed slower.
Water or sports drinks should not be gulped, as the body will
use smaller quantities more easily.
Energy Drinks are
NOT the Answer:
Increasing in popularity among young athletes are energy
drinks such as Red Bull. Many athletes claim that drinking
one prior to a match gives them an energy boost, makes
them more alert, and helps endurance. However, a recent
study released in the journal Amino Acids, suggests that
consuming an energy drink prior to a match has no impact on
repeated sprint activity. Therefore, it is not recommended that
soccer players drink energy beverages for hydration or fueling
their bodies. Rather, consuming water, sports drinks and eating a diet rich in complex carbohydrates and lean protein will
be more useful in acquiring the energy and stamina needed
for tournament and match play.
Chocolate Milk for Recovery:
Chocolate milk is the age-old recovery food after exercise
when muscle and liver glycogen and blood glucose levels
are depleted; it contains energy-replenishing carbohydrates
and a blend of both slow and fast release whey and casein
proteins. When in tournament play, it is important to have a
strategy to replenish your energy level for the second day of
matches in order to play at optimal levels. A study conducted
at Northumbria University supports this long-standing notion.
Drinking 2% chocolate milk may be the best recovery drink,
surpassing most sports drinks as it contains slightly more
carbohydrates and more fat and protein. Further studies
have indicated that consuming small amounts of protein with
carbohydrates during recovery aids the muscle replenishment
of glycogen. Additionally, a small amount of fat can raise the
blood levels of free fatty acids that can be used as energy
during prolonged periods of exercise and high intensity activity.
Final Thoughts on
Everyday Nutrition:
You are an athlete. Soccer is a high-intensity sport which
puts an incredible demand on your body as you are in
constant motion for long periods of time. As such, eating
a proper and well-balanced diet is essential to your performance not only in tournaments, but at practices and regular
games as well.
Proper nutrition is therefore, a priority in your training. Your
daily, weekly, and monthly eating will affect your energy level,
performance, and overall health. Eating a well balanced
diet high in complex carbohydrates and low in fats will help
you to maximize energy levels and perform at optimal levels.
Vitamins and minerals are also important to your health; if a
player is following a proper well-balanced diet, these needs
will be met.
Female players sometimes need additional amounts of iron
or calcium. Iron rich foods include lean red meat and green
leafy vegetables like spinach. Broccoli is another good
source of iron. Calcium helps protect against stress fractures
by building strong bones and can be found in foods like lowfat milk, yogurt, and cheese.
Not only does proper nutrition benefit the athlete physically,
but mentally as well. And on the field, mental focus can be
half the battle! Without proper nutrition, a player can suffer
from lack of concentration, lethargy, muscle cramps, dizziness
and even passing out.
By implementing a good dietary plan, staying hydrated and
eating well-balanced meals, the player will discipline their
body as well as their mind to prepare themselves for optimal,
high-intensity levels of play.
For further advice or assistance in developing a well-balanced
diet for your athlete, it is recommended to seek out the professional guidance of a nutritionist with experience in youth
athletics and/or your primary physician.
Sources:
American College of Sports Medicine,
American Dietetic Association,
Endurance Sports Nutrition Guide – Suzanne Eberle
The Science of Soccer – Jay Williams, PhD.,
Sports Path Online Education
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MPS
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SUMMER ACADEMY U7 - U14
AUGUST 1 - AUGUST 5, 2016
STRIKING, SHOOTING
& FINISHING U7 - U14
JULY 18 - 22, 2016
Celtic Elite’s Shooting Academy will give players the
confidence and ability to finish at will. When players
are able to strike the ball with the correct technique,
they will have the confidence to shoot with velocity
and accuracy. The correct technique will also allow
the players to finish with a more finesse touch. At the
Academy players will be taught how to use their whole
body when striking a ball to create maximum velocity,
and have the ability to finish with more of a finesse
touch using different techniques and different surfaces of the feet. Various techniques like Instep, volleys,
half volleys, bending the ball with inside and outside
of the feet will be used. Players will build confidence
in shooting by being placed in pressure situations and
small sided shooting games. Players will be placed in
groups depending on ability and playing experience
Celtic will run a week long Academy starting Monday August 3rd and ending Friday August 7th. All
of our programs focus on individual player development, and this Academy will incorporate many
different topics. The week long program will be
based on different Professional players each night.
Dribbling will focus on players like Messi, Ronaldo
and Robben; players will also be introduced to
different styles of such players like George Best
and Garrincha. The Vision training will incorporate
the game awareness of Pele, Cryuff and Platini.
Shooting will focus on the techniques of Beckham,
Ibrahimovic and Drogba. All players that have attended any of our Academy programs have shown
improvement and this Academy will show improvement in players on all levels. Anyone can teach
dribbling and game awareness but our Academy’s
feature a professional program and games played
at a high tempo that will improve players’ ability to
interpret game situations, therefore increasing their
speed of play, self confidence and creativity.
$120
$115
TEAM CAMP U7 - U14
AUGUST 8 - AUGUST 12, 2016
LITTLE KICKERS U4 - U6
JULY 18 - 22 &
AUGUST 1 - 5, 2016
Celtic Elite offers 2 different weeks of camp for players aged U4-U6. Our Junior Academy programs are
a balanced and creative approach to individual player
development. Program’s focus is to improve general
coordination and body awareness; improve individual
ball control and dribbling skills; introduce basic passing concepts; foster creativity. Program will consist of
one hour of high energy/fun training games and a 30
minute game at the end.Two different weeks of camp
to chose from, the week of July 18th or the week of
August 3rd
Celtic Elite’s team camp is an excellent way to prepare teams for the fall season. We understand that
each team is different and has its own demands as a
team. Trainers will work with teams on a Celtic Elite
team camp curriculum designed for 8v8 and 11v11
teams. Camp will work on individual players skills
and techniques and tactics, as will as group and
team tactics. Camp will be based on our individual
skill and vision philosophy. Curriculum is flexible
depending on coaches input and team needs. Players who have attended our programs are always
creative and self-confident when handling the ball.
$130
$95
10% discount if you sign up for both weeks.
REGISTER AT WWW.CELTICELITE.COM
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