Sport Nutrition for Athletes and Coaches
DID YOU KNOW?
Dehydration negatively affects
exercise ability, skill execution
and decision-making, and can
thus significantly affect soccer
performance. A full hydration
recovery takes 24-48 hours!
Fuel up for the Soccer Field!
Soccer players use both aerobic and anaerobic energy systems during a typical
match because of the distances they run, interspersed with sprints and changing
direction. This makes fueling up properly before games and practices critical for
optimal performance.
Proper Nutrition for Soccer Provides:
• S
ustained energy from foods and fluids high in carbohydrate, adequate
protein, and lower in fat and fibre;
• Mental focus for technique and skill execution on the field;
• Adequate hydration and electrolytes;
• Adequate energy and nutrients to recover and prepare for the next
training session or game.
Fueling Up Before Games
Studies show that soccer players can deplete up to 90% of their leg
muscle glycogen stores during a single match, resulting in early fatigue
and reduced running speeds.
• A
high carbohydrate diet consumed 24 hours before a match will topup energy stores.
• Consuming extra carbohydrates in the days before a match will
ensure players perform at their best.
• Check out the chart on the following page for simple snacks to have
on hand for half-time, and examples of healthy, high carbohydrate
meals to consume before the game.
Fluids
Soccer players often have higher fluid needs because of the high
intensity, ‘stop and go’ style of the game and limited opportunities to
drink during a game. To ensure proper hydration, follow these guidelines:
• Optimize breaks in play and encourage the intake of fluids during
formal and informal breaks in play (e.g. stoppage and injury time);
• Start practices and games hydrated to avoid decreases in performance
due to excessive dehydration and to deliver carbohydrate and
electrolytes during prolonged practices;
s
T
ry drinks containing carbohydrates (e.g. sports drinks) to assist
with replacing energy stores, electrolytes, and fluids lost;
•R
ecommended daily fluid intake:
s
F
luid lost = weight before - weight after.
s
A
im to drink 1.5L of fluid for every kilogram of weight lost.*
•B
e aware: thirst is usually not a good indicator of fluid status. A player may be
significantly dehydrated before becoming thirsty;
• In hot conditions, extra fluids may be needed. Have cool, refreshing fluids
on hand and drink during breaks and when coming off the field.
*Actual amount required will depend on individual player sweat rates.
Sport Nutrition for Athletes and Coaches
High Carbohydrate Foods
before/after games
n
800 ml sports drink
n
n
3 medium pieces of fruit
n
n
1 medium bagel
n
2 pancakes with maple syrup
n
2 cereal/muesli bars
(see recipe below)
n
n
1 cup yogurt with 1 cup fruit
1 cup low fat granola
with 1 cup low fat milk
250 to 350 ml fruit smoothie
1 peanut butter and jam sandwich
Examples of High Carbohydrate
Snacks at Break
Fruit: fresh, frozen, canned,
dried, and fruit bars
n
n
100% fruit/vegetable juices
n
Sport drinks/gels
Dry cereals (muesli,
low fat granola, Shreddies)
n
n
Cereal/sports/granola bars
n
Pretzels
Instant breakfast or meal
replacement drinks
(i.e. Boost/Ensure)
n
Easy Homemade Energy Bars
Ingredients:
1 ¼ cups water
3 tbsp corn syrup
4 lb low fat oatmeal muffin mix
1 cup raisins (or dried cranberries,
chopped dates, apricots, etc.)
⅓ cup sunflower seeds
(or almonds)
½ cup unsweetened
shredded coconut
1 tbsp cinnamon
Method:
1. Preheat oven to 325F. In a large bowl, mix together water, corn syrup,
and muffin mix until water is absorbed.
2. Stir in raisins, sunflower seeds and cinnamon.
3. Place parchment paper on a cookie sheet and spread mixture evenly over paper.
4. Add another piece of parchment paper on top of mixture and roll with rolling pin to 1” thick.
5. Remove top sheet of paper and bake for 20-25 minutes or until golden brown.
6. Cool in pan 45 minutes. Turn upside down and remove paper. Cut into 32 bars.
From: Dufour, A: PowerFUEL Food (October, 2012)
Sport Nutrition for Athletes and Coaches
Optimizing Your Recovery Routine
Fluids, Carbs, and Protein: The Post-Workout Dream Team
Recovery is an essential part of any
performance-focused fitness routine – so
important that many athletes treat it as part of
the workout itself. Your goal during recovery
is to help your body heal and regroup. It’s not
the workout alone, but the body’s adaptive
response to it, that increases endurance,
strength, and builds muscle.
A growing body of research in the area of
athletic recovery and nutrition reinforces
the effectiveness of a combination of
carbohydrates and protein in post-workout
nutrition, whether it is the snack you have
right away or the meal following the workout.
Chocolate milk is an example of an ideal
recovery food as it contains a good balance
between carbohydrates and protein. In fact,
specific studies have linked chocolate milk
to three main benefits related to exercise
recovery and enhanced performance.
1
Fluids to rehydrate
Being well-hydrated is not only important for overall health, it can actually improve performance as well. During exercise,
your body loses fluids and electrolytes mainly from sweat loss. The longer and more intense your workout, the more you
need to replenish fluids. Keep sipping fluids after training until your urine is the colour of pale lemon juice; a variety of
fluids can do the trick - like chocolate milk.
2 Carbohydrates to refuel
Refueling with carbohydrates has long been known to restore muscle glycogen, the energy burned during physical
activity. Quick absorbing, liquid forms of carbohydrate, such as chocolate milk, may restore glycogen faster than solid
foods. The evidence continues to show that consuming carbohydrates within 30 minutes of intense exercise helps to
increase endurance capacity and performance, especially when workouts are scheduled daily.
3 Protein to recharge
Hard-working muscles need protein to grow and repair after training. Because a 250 mL glass of chocolate milk naturally
contains as much protein as a large egg, it’s a good choice for post-workout recovery. There has been a great deal
of research into this area of performance nutrition, and studies confirm that drinking chocolate milk after resistance
exercise promotes muscle gain and increases lean body mass.
Sport Nutrition for Athletes and Coaches
A wholesome choice
Chocolate milk is a delicious source of calcium,
vitamin D, and a wealth of other healthful nutrients
as well. Ordinary sports drinks can’t compete with
the wholesome nourishment that’s naturally found
in milk. Making chocolate milk a part of your regular
post-workout routine will help you recover faster
and boost the effects of your training, especially if
you are training again tomorrow.
Post workout recovery
snack ideas:
Bookmark rechargewithmilk.ca to get updates,
event details, and all the latest news from the
original recovery drink.
References:
1. Milk as an effective post-exercise rehydration drink. Br J Nutr
2007;98(1):173-80.
2. A comparison of the effects of milk and a carbohydrate-electrolyte
drink on the restoration of fluid balance and exercise capacity in a hot,
humid environment. Eur J Appl Physiol 2008;104:633-642.
3. The science of post-workout nutrition-phase III-grade A low fat milk
with attitude. Stout, JR.
4. Recharge and replenish-recovery nutrition. Sport Nutrition Tip of the
Month. August 2011. http://www.coach.ca/recharge-and-replenishrecovery-nutrition-p154667
5. Fluids and foods after training/competition. SNAC (Sport Nutrition
Advisory Committee)- March 2006 http://www.coach.ca/fluids-andfoods-after-training-competition-p154681
6. Eating for recovery. Nutrition Fact Sheet, issue 1, April 2009. Sports,
Cardiovascular and Wellness Nutrition. American Dietetic Association.
7. Nutrition for optimal exercise recovery. .McKinley Health Center,
University of Illinois at Urbana-Champaign: HEd. ILL-189. 04-02-2008
8. Chocolate milk: a post-exercise recovery beverage for endurance
sports. Med Sport Sci; 2012; 59:127-34.
9. Building a beverage for recovery from endurance activity: a review. J
Strength Cond Res 2011; Nov;25(11):3198-204.
10. R
unning Recovery Extreme: How to Bounce Back From Hard
Training Quickly. Jason Fitzgerald; http://strengthrunning.
com/2010/08/running-recovery/
• Chocolate milk and fruit
• Banana and nut and seed bar
• Smoothie: yogurt, frozen berries, milk
or juice
• Greek yogurt, strawberries, and granola
• Granola bar, cheese string, and juice