Soccer Nutrition Fuel/Injury Prevention/Recovery

Jimmy Spinale

Soccer Fuel Review Carbohydrates: Energy, Muscle Fuel, Brain Endurance Complex Carbs: Starches, Pasta, Oats, Brown Rice, Potatoes, Veggies, Fruits Digests Slowly Slow Sustained Energy Feel Full Longer- Aid in Fat Loss Simple Carbs: Sugars- Fruits, Dairy, Confectionary-Refined Processed Sugars-Candy Easily Digested Provide Short Term Energy 1 gram of Carbs provide 4 calories of Energy This Photo by Unknown Author is licensed under CC BY-SA

Soccer Fuel Review Protein: Steady Energy, Muscle Repair/Builder Stabilize Appetite, Immune Support-Amino Acids Body Processes: Form Muscle Fiber, Tendons, and Regulate Reactions Signals in Cells Protein Sources: Animal/Plant Based Meat: Beef, Bison Poultry: Chicken Fish: Salmon, Tuna Eggs: Local/Pasture Raised Dairy: Whole Milk, Greek Yogurt Non- Dairy: Soy Milk, Almond Milk

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Soccer Fuel- Plant Based Grains/Legumes: Hummus, Edamame Quinoa, Lentils, Peanuts Mycoprotein-Fungal Based Tofu: Meat Substitute, Seitan and Tempeh Gardein Brand, Dr Praeger’s, Beyond Meat, Veggie Patty- Morningstar- Black Bean Burger Protein Rich Vegetables: Dark, Green Leafy-Broccoli Kale, and Spinach Potatoes Ezekiel Bread- Barley, Wheat, Lentils, Millet-Nutrient Rich 1 gram of Protein is 4 calories of energy

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Soccer Fuel Review-Fats Provide Anti-Inflammatory(Omega-3), Steady Energy, Brain Builder- Supports Hormones, Catalyst of Vitamins and Minerals Fat Types: Saturated/Mono/Poly/Trans Saturated: Beef, Pork, Bacon-Non Grass Fed, Dairy-Butter, Cheese- Raise LDL “Bad” Cholesterol Levels Monounsaturated: Plant Foods: Nuts, Avocado, Olive Oil, Raise HDL “Good” Cholesterol Levels, decrease inflammation, maintain body cells

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Soccer Fuel Review: Fats Polyunsaturated: Omega 3’s -Essential Fatty Acids Omega 3’s: Raise HDL “Good” Cholesterol, Reduce Blood Pressure Fish-Salmon, Tuna, Scallops Seeds-Flaxseed, and Chia Nuts/Oils- Walnuts, Almonds, Avocado and Olive Oil Trans Fats: Processed Foods-Cakes, Cookies, Fries, Chips Burgers- Fried General Foods 1 gram of Fat is equal to 9 calories of energy

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Vitamin D/Iron/Calcium Vitamin D-Bone Health, Regulate Calcium Sources-Fish, Eggs, Milk, Yogurt, OJ Calcium- Bone Health, Muscle Contraction Sources-Milk, Yogurt, Green Leafy Veggies Iron-Muscle Function/Exercise Capacity Sources- Lentils, Spinach, Dark Chocolate-70%

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Who Doesn’t Love Bacon !! But Should YOU !

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Soccer Demands Requires Endurance and Sprint Ability, High Intensity Bursts require High Energy Demands Using Aerobic/Anaerobic Systems Brain Processing Info During a 90 minute match, burn up to 1500-2000 calories, elite players in world can burn up to 3500 calories, along with hard training, failure to meet demands will increase your risk for significant injury

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QUALITY IS EVERYTHING

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Soccer Diet Requirements 40%-65% Carbohydrates 20%-35% Fat 15%-30% Protein Carbs Primary Fuel Source Carbs is the Catalyst to Burn Fat Glycogen-Stored Carb Energy 175Lb Athlete can store up to 1200 g or 4800 calories

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Pre-Game Meal 2-3 Hours Before Match Rice, Pasta, Potatoes, Fish, Chicken, Veggies, Pancakes, Oatmeal, Rolls, Healthy Fats- Olive Oil and Avocado, Add Seasonings for Sodium- Teriyaki Garlic Salt 2-3 g Carbs per kg body wt, 2 fist sizes, 4-5 oz of Protein 1 Hour Before Match- PBJ-More Jam, Clif Bars, Mini-Hawaiian Deli Sand with Mustard, Bananas, Tangerines

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Halftime Snack ½ Banana,or 1/3 Banana Tangerine, Peel Qtrs, - Digestion, Cognitive Black Forest Gummy Bears- No High Fructose Corn Syrup, Gluten Free- Energy Source Sustain Energy, Performance, and Endurance

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Immediate Post Game Carb and Protein Consumption Hawaiian Rolls Deli Sand, Smuckers Uncrustables Chocolate Milk, Yogurt Bagel, Fruits, Juice Plus Complete Shake-Dutch Chocolate/French Vanilla- Easy to Digest/Recovery/ and Immune Health Assist in Restoring Carbs Stores-Glycogen and Prevent Fatigue

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Post Game Meal Recovery 1-2 Hours Post Game-High Carbs/Protein Aid In Muscle Repair/Glycogen Stores, Immune and Antioxidant Cell Repair Whole Grain/Brown Rice/Grilled Chicken/Fish Wraps, Sweet Potatoes, Meatballs, Leafy Green Veggies( Broccoli, Spinach)

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Evening Snack Recovery Increase Carb Stores and Recovery Process Semi Late Evening- Peanut Butter/Jelly Pretzels, Various Fruit Options, Snack Crackers Clif Bars

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Hydration Principles Tips Check Urine Color Daily- Dark-Not Good Lemonade Color Light Good Increase Electrolytes Salt Intake up to Match Day in Meals (Soups)- Cramping Issues Cardinal Rule- 1 pound of weight loss, 1 pound of Fluid needs to be replaced Women- 2.7 liters fluid/Men- 3.7 liters per day

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Match Day Hydration 2 Hours before Match, 16oz of fluids 8oz of 6%-8% Sport Drink Solution 30 min before match with water Match- 1 sports bottle/ ¼ salt-600mg sodium,13-28 oz Fluids Halftime- Sodium Shooters-1 Sports Bottle/1 tsp salt- 4 servings ind cups. OJ Slushies- Cool Core, use OJ, Ice, Ninja Blender-Potassium Post Match- 22-24oz Fluids Tart Cherry 100%-Old Orchard, Body Armor Chocolate Milk, 1lb Fluid per Body Wt Loss

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Final Nutrition/Recovery Thoughts 1. Eat a Rainbow of Color-Fruits and Veggies-Dark Green Leafy- Spinach, Broccoli, Grapes, Apples 2. Limit Processed Foods- Added Sugar, Trans Fat, Saturated Fats 3. Eat Lean Proteins-Chicken, Turkey, and Fish 4. Eat Whole Grain Carbs- Pasta, Breads

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Nutrition/ Recovery Final Thoughts 5. Choose Healthy Fats- Olive Oil, flaxseed, avocadoes, nuts, seeds 6. Don’t Skip Meals, Snacks are Important 7. Weigh Yourself Daily- Get a feel for hydration needs 8. SLEEP- 10hrs a day if possible 9. Ice Baths- 55-60 temp 10-15 min

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Thank You !!