Understanding the demands of “The Beautiful Game”
The game of soccer is one of the most physically demanding sports on the planet. One
minute you are standing, the next you are sprinting and the next you may be jumping or
changing directions. There are numerous times in a soccer match that the physical
demands will change from low intensity to high intensity and the elite level player will
need to adapt to what the game and situation call for.
The distance covered in a particular match will range from 3-5 miles in a girls’/women’s
game to 6-8 miles in a men’s game. Combine this with the frequent calls for changes in
direction and need to jump and start/stop a moments notice (up to 500-1000 times in a
match) and you begin to understand the significant demands placed on our soccer
athletes. Therefore, it is crucial that proper nutrition and hydration be an important part
of your training and playing regimen.
Nutritional Considerations
We all have heard such phrases as “Feed the machine” or “What you put in is what you
get out”, but what do these statements mean? Simply put, your body needs the proper
energy to produce on the field and without it, the system is doomed to fail. The foods
we eat prior to and after a training session or match are the fuels for the body. What
and when we eat will directly negatively or positively affect our output on the field. It is
vitally important that we as parents, coaches and players seriously consider what we are
having our athletes eat and if needed set aside a plan to maximize their ability to
produce on the field.
Carbohydrates are the key component to any meal plan that involves a combination of
aerobic and anaerobic fitness such as soccer. They are the primary energy stores prior to
and during matches/training sessions that will be called upon to sustain an athlete
playing soccer. It is a misconception that athletes need to a diet composed mostly of
protein when competing. The body can only digest approximately 35-50 grams of
protein at any one particular time and uses it primarily in repair and building of muscle
tissue. It is important to note that we are not suggesting eliminating protein from a diet;
on the contrary, we are emphasizing a more balanced nutritional program to allow the
body to work in a more efficient manner.
An important ratio to use to ensure a more balanced athletic nutritional plan is 3:2:1
(carbohydrate: protein: fat). Three times as many calories come from carbohydrates as
from protein or fat and therefore should be the main component in any soccer player’s
nutrition plan.
It is important to remember that not all fats are bad. Monosaturated and polysaturated
fats are important to proper cellular function and other key body processes. Fat intake
for athletes should be less than 80 grams per day and come from natural sources.
Think about balance when we plan a meal. You may need to eat more than one may
think to provide the necessary calories needed during a game or practice. The following
formulas may help you in determining the caloric needs per day of your athlete:
Male athletes: 42-50Kcal/kg of body weight/day (depending upon activity level)
Female athletes: 30-35 Kcal/kg of body weight (depending upon activity level)
Here is an example: (Divide body weight in pounds by 2.2 to estimate body weight in
kilograms).
EX: 160 lbs./2.2=72.7 kg
72.7 kg x 42 Kcal/day= 3054.5 calories (Kcal)/ day
In the above example, the athlete needs to eat approximately 3054.5 calories per day to
keep his body weight at 160 pounds and be able to sustain their energy level
appropriate for the demands for soccer. This number is never the same for every athlete
and may fluctuate depending upon the demands placed upon the athlete for their
competition. If this athlete were looking to gain weight or to lose weight, we would
need to adjust the calories accordingly. Remember that food should be as natural and
fresh as possible and should be consumed throughout the day and not in one sitting.
What is carbohydrate loading and when should an athlete do this?
Carbohydrates come in many forms and are in many of the foods we eat on a daily
basis. Complex carbohydrates (pasta, bread, potatoes) and simple carbohydrates
(primarily in the form of sugar) are good examples. Scientific studies show that the
majority of stored glycogen (the energy source from carbohydrates) comes from food
that we have eaten within 2-3 days of our competition. Therefore, we should look to
having meals heavier in carbohydrates for the 2-3 days leading up to a game or series of
games. This should provide the right amount of energy needed for a given competition
(this is taking into account that training for the week is light to moderate). It also means
that meal plans for extended competitions (i.e. tournaments) should include protein
recovery drinks or meals immediately following a game and some form of carbohydrates
for the evening meals after games are completed.
It is an unfortunate fact that some of our players begin a match in a carbohydrate or
more correctly, a glycogen-depleted state. As the match progresses, these are the
players that begin to show signs of fatigue earlier than others and are more at risk for
injury and the inability to fully complete a match. You can almost pick out those players
that will falter in the warm up.
A good rule of thumb is to eat 1-4g/Kg of body weight 6 hours before match time and to
have a steady diet of carbohydrates as part of your balanced meal plan throughout the
week leading up to game day. Some studies suggest that pre-game meals should occur
2-3 hours prior to match time so available energy stores/sources are at their highest.
Timing is everything when we discuss nutrition. Therefore, some thought and planning
should go into each meal and for each competition. Coaches and team managers should
discuss appropriate eating-places and times when travelling for tournaments and
arrangements should be made ahead of time with local restaurants. Most eating
establishments are more than happy to accommodate serving needs and times when
contacted. Talk to the restaurant manager to let them know what you are looking for
and to determine their ability to deliver the meals on time and in the right amount so
that confusion is decreased and your athletes are focused on playing and not eating.
Hydration
Too many of our athletes do not drink enough water to sustain himself or herself for a
match, much less a training session. Therefore, it is vitally important that athletes
provide their bodies with the proper amount of water throughout the week to ensure a
properly hydrated system. Water maintains the proper balance within the body’s
systems and allows for proper cellular functioning. All players should get in the habit of
hydrating throughout the week and not just during training or games. The consumption
of sports drinks such as Gatorade or PowerAde should not be discouraged, but this type
of drink should not be the only form of hydration for our athletes. They are a good form
of carbohydrates and other electrolytes that an athlete needs during and before
competition.
In hot weather, it is recommended to consume 500ml of fluids during a 60-90 minute
period before a game and our athletes should be encouraged to drink regularly during a
match as time and situations permit. Water is the preferred drink of choice during hot
temperatures, as many players will experience stomach cramping and nausea if too
much sugar (the main carbohydrate in sports drinks) is consumed at one time. It is
vitally important that coaches, trainers, players and parents recognize the symptoms of
dehydration and heat exhaustion and work to prevent it. Injury, heat stroke and even
death have been linked to dehydration.
Symptoms of dehydration/heat exhaustion/heat stroke can included dryness of the
mouth, darkened coloration of the urine, headaches, confusion and difficulty with
concentration, lack of a sweating response, cramping, nausea and rapid onset of fatigue.
Competition Day Meal Suggestions
Most pre-competition meals should be eaten at least 3 hours prior to a match or
training. Remember that meals high in calories are harder to digest and will take longer
for the body to break down for use. Therefore, high caloric meals and high carbohydrate
meals should be consumed the night before a match. On competition day, chose meals
that are on the lighter side and that “kick start” the body’s metabolism process. Fruits,
cereals, salads, juices (vegetable or fruit), smoothies and high carb energy bars are good
options. No fried food, hamburgers or other unhealthy choices should be eaten prior to
participating in practice or games. Coaches should discuss meal options and availability
with team managers when travelling and planning ahead can alleviate stress amongst
players and coaches on game day.
Carbohydrate Suggestions
Fruits:
Apples
Raisins
Bananas
Pineapple
Oranges
Plums
Peaches
Grapefruit
Apricots
Kiwi
Breads/Cereals:
Bagels
Blue Berry Muffins
English Muffins
Oatmeal
Raspberry Muffins
Pasta (red sauce)
Granola mixes/bars
Whole Grain
bread/toast
Rice (brown rice
preferred over white)
Peanut Butter
Vegetables:
Cucumber
Peas
Cauliflower
Broccoli
Beans
Turnips
Potatoes
Cabbage
Peppers
Carrots
Yams
Dairy Foods:
Milk
Yogurt
Cottage Cheese
String Cheese
Other
suggestions/Snack
Foods:
Apples
Peanut Butter
Dried Fruit
Hard Pretzels
Bananas
Fresh Vegetables
Granola mixes/bars
Nutri-grain Bars
Raisins
Graham Crackers
In Game food
suggestions:
Sports Drinks (Gatorade,
PowerAde, Lucozade)
Goo
Hammer Strength Fuel
Sports Beans
Gummy Bears
Post -Game Nutrition
The post-game meal and replenishment is just as important, especially in tournament
play, as all other meals. There is a window, called the “Glycogen Window”, that in within
30-60 minutes of hard training or competition that carbohydrate uptake is fastest.
Therefore, post-game meals need to occur within this window to avoid excessive muscle
breakdown, cramping, dehydration, fatigue and exhaustion. Planning and
communication, especially when out of town during tournament play, is key to your
team’s success. The fastest way to accomplish this is through sports drinks such as
Gatorade/PowerAde. Consumption of protein is a key component to any post-game
ritual and should be included as part of a 4:1 ratio with carbohydrates. Some good
options are chocolate milk, and nutrition bars or fruit that can be transported to the
field easily and are easily and readily consumable. Post-game meals and recovery can
mean the difference to winning and losing a match especially during tournaments so
special care should be taken for all teams.
The Importance of Protein
Protein is essential for the building of and the maintenance of muscle tissue, as well as
for repairing muscle damage that occurs during training and game play. Protein is also
needed to make red blood cells, produce hormones, and boosting ones immune system
(important in fighting disease). Therefore, a portion of an athlete’s healthy diet should
include protein. The ration of protein to carbohydrates to fats is different for every
athlete and should be dealt with on an individual basis.
Protein Suggestions:
Chicken Breast
Pork Loin
Cottage Cheese
Yogurt
Milk
Cheddar Cheese
Tuna Fish
Whole Eggs
Egg Whites
Baked Beans
Lentil Soup
Tofu
Refried Beans
Hummus
Kidney Beans
Peanut Butter
Almonds/Nuts
Sleep and Recovery
It is vital to all our athletes that the proper amount of sleep occurs so as to maximize
potential during training and match play. Lack of sleep leads to fatigue which leads to
slower reaction times and a higher rate of potential for injury. Increased levels of
perceived exertion and lower levels of endurance are also side effects of a lack of sleep.
Our athletes should strive for 8-10 hours of sleep per night prior to all competition.
Coaches should communicate this appropriately during regular season game play, but
most importantly during tournament play. Coaches and team managers should establish
a lights out policy, which should include the turning off of cell phones and game
consoles when travelling to avoid confusion and to ensure rested players.
Communication and education are key ingredients for the success of our teams and
athletes. Coaches and parents should take the lead when discussing these topics and
seek consult when needed. So much goes into the training and preparation of our
athletes on the field, but ultimately their success is determined by what we do off the
field. So please take the time to plan, prepare, discuss and pursue the best possible
nutrition, recovery and sleep when training and playing.
Please feel free to contact us regarding any questions you may have and let’s have the
best season yet!
Respectfully,
George Archuleta
Director of Youth Soccer