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Optimizing Soccer Performance Through Nutrition
Optimizing Soccer Performance Through NutritionBrendan Mc Manus M.Ed1
Performance GoalsImprove performance for career productivityDecrease injury potential for career longevity Maintain education to improve your strategy for successWork your strategy to attain your goals2
Recognizing the Type of FatigueMetabolic: demanding training session (>1hr), several sessions a day or successive days, cumulative if nutritional and hydration strategies are inadequate. Psychological: cause varied, usually through loss in self-confidence, self-esteem, change in attitude and behavior towards others.Neurological: result from short HI sessions, strength work and plyometrics.Environmental: due to travelling or changing climate disruptions in biological patterns, change in time zones, inconsistent wake up times, changing meal times, disturbed sleep patterns.4
Defining Optimal NutritionWhat are the most important nutritional outcome categories?Health: Blood Lipids, blood glucose, blood pressure, liver function, blood hormones.Body Composition: Body mass, lean mass, fat mass.Performance: Muscular strength, power, anaerobic & aerobic capacity.5
Breaking Down NutritionNutrition can make a good athlete great, or agreat athlete good.7
Do athletes want to be educated?According to a study by Athletes Performance:
90.6% of athletes responded yes to:Does your knowledge of nutrition affect what you eat?
91.7% of athletes agreed with:Learning facts about nutrition is the best way to achieve favorable changes in food habits
61.7% of athletes indicated an increased interest in nutrition over the course of the previous year since the study.
Stages of ChangeNot ready yet!The best science means nothing.If they DONT CHANGE BEHAVIOR Relapsing or slidingbackwards is not unusual9
Everyday Nutrition/Hydration: The foundation to performance nutritionFuel/Fluid Performance NutritionTimingRecovery is a limiting factor to performance: Training & RecoveryGame Day: Staying fueled and hydrated optimizes performance10Breaking Down Performance NutritionVs.11Nutrition PeriodizationYear Round Nutritional PrinciplesMacrocyclePreparationCompetitionTransitionMesocyleMacronutrient & Fluid quantityGeneral & Specific eating Guidelines-quality & typesWeight management & varietyMicrocycleDaily macronutrients & fluid needs & recovery nutritionCalorie Control12Nutrition for Intermittent High-Intensity SportsEnergy Systems UsedTrain to improve endurance along with muscle strength and conditioningAnaerobic and aerobic systems are taxed150-250 short bursts of activity
Duration (secs)Anaerobic (%)Aerobic (%)30802060-904555120-180307013Game is averaged at 70% of V02 MaxMuscle Energy PathwayDuration of ActivityType of Activity (% MHR)ImmediateATP in musclesATP+PCrATP+PCr+Muscle Glycogen1-6 sec7-20 sec20-45 secSurges and sprints (>80-90)Short-TermMuscle GlycogenMuscle Glycogen + Lactic Acid45-120 sec120-180 secModerate Intensity running(70-79)Long-TermMuscle Glycogen + Free Fatty Acids>30 minLimited by OxygenLow-moderate-intensity running(200g3-4 hours prior; low glycemic index; solid carb with a lean proteinBefore Game30-60gCaffeine1 hour before1 hour before 200-400mgDuring Game30-60g/hour(Halftime)6-8% CHO solutionRefuel/RehydrateAfter Game1.2g/kg + Protein (0.3g/kg)Immediately follow with a meal 60-90 minutes later. Then continue with patterns of meals every 2.5-3 hours.110Game Day NutritionNight Before3-4 hours before3-4g/kg (1.5-2g/lb)1-2 hours before1.2g/kg (.5-1g/lb)Less than an hour beforeSports Drinks/GelsDuring the GameAs dictated but refuel at halftimeAfter the Game3:1 to 4:1 CHO to Protein ratio (e.g. Chocolate Milk)111Travelling ConsiderationsAchieve your CHO & Protein NeedsShakes, bars, food you bring with youMeeting daily vitamin and mineral needsAdequate HydrationCarry your own water bottleFor every 3 glasses of water, have a sports drinkFood Safety Plan Ahead112Post Game Alcohol ConsumptionPost Game: Make sure to Refuel & Rehydrate first if considering drinking alcohol.Alcohol consumption causes acidosis and will:Impair recovery and repair (muscle glycogen and muscle)Impair rehydrationImpair healing (soft tissue, bruising, and may increase swelling) delaying recovery.
113Organic FoodsWhy choose Organic Foods?Health Benefits Lower amounts of pesticides & insecticides in your diet which have been linked to the rapid increase in certain types of cancers and diseases in the western diet.Environmental Benefits Promotes biodiversity, protects local ecosystems from harmful chemicals & limits amount of petroleum used to transport non local food products.Human & Animal Benefits Workers & animals not exposed to harmful chemicals, better living & treatment for animals.114Reasons for Vegetarian/Vegan Diets
116Plant Vs. Meat117
Food for ThoughtEat plants. No animal products are necessary for maintaining a healthy athletic lifestyle. Whole plant foods are nutritionally superior to meat, dairy, and eggs.Eat organic foods. Organic foods support ecologically responsible farming practices and have been scientifically shown to contain more nutrients.Choose whole foods. Processed and fractionated foods offer less nutritional value compared to their whole food counterparts.Eat a varied diet. No matter how healthy a food is, eating the same food all the time is a nutritional stalemate.118Food for Thought5. Eat immediately after you work out. It's important to replenish glycogen stores after exercising.6. Raw is good. Fresh uncooked fruits and vegetables are the most nutritionally complete foods you can eat.7. Shop local. Buying locally grown produce keeps the money in our communities, uses less energy and is often fresher.8. Drink plenty of fluids. Drink before, during and after working out. Dehydration can greatly diminish athletic performance.119Football is not Science, but Science may improve the level of Football (Bangsbo, 1993)
We are what we repeatedly do. Excellence then, is not an act, but a habit. - Aristotle