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Performance Nutrition Annandale Atoms Girls Soccer Cheryl Toner, MS, RDN Sports Dietitian [email protected] Sports Performance Nutrition Physical Conditioning Mental Toughness Coaching Completes the team! Strategy Desire Performance Nutrition Unique Nutrition Needs for Soccer • High energy demands • Hot, humid conditions • Endurance • Quick recovery needed with tournaments or games/training < 8 hours apart • Goalie/Defense OR Midfield/Forward Unique Nutrition Needs for Soccer: Forward & Midfielder • Constant motion! Stamina… • High carbohydrate oxidation, beyond what your muscles can store • Pre-game meal, snack is critical • Hydrate with electrolytes, carbohydrates during game • Agility, Jumping • Lean body mass support • Adequate daily protein for power bursts Unique Nutrition Needs for Soccer: Defensive • Less running, but repeated bursts of work • Glycogen stores get tapped • Pre-game snack/meal is critical • Agility + Strength needed • Lean body mass serves both • Adequate protein daily for power bursts Unique Nutrition Needs for Soccer: Goalie • Least running, need for quick bursts of work • Glycogen stores can get tapped • Pre-game snack/meal is critical • Adequate daily protein for power bursts • Potentially fewer hydration opps • Come to game hydrated! • Pre-hydrate with sports drink • Take every opp you get to drink 5 Ways to Amplify Sports Performance 1. Get a good night’s sleep. 2. Start and stay hydrated. 3. Eat enough. 4. Eat the right stuff. 5. Eat it at the right time. 1. Get a Good Night’s Sleep Most common reason for skipping breakfast Harmful to metabolism Compromised immune function No amount of food or fluids (or caffeine!) will correct for lack of sleep 2. Start & Stay Hydrated- Why? • Apple juice or lemonade? • Do you feel/experience… Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting 2. Start & Stay Hydrated- How? 2 ml water per lb body weight per hour (and divide by 30 to get ounces) 150 lb athlete x 2 ml/lb = 300 ml 300 ml ÷ 30 ml/oz = 10 oz water + carbohydrate with intense workouts > 1 hr + salt for tournament/multi-event days, hot+humid conditions, and/or if heavy/salty sweaters 2. Start & Stay Hydrated- How? Before exercise 150 lb After exercise 148 lb 2 lb (1% of starting body weight; 0.4-2.4% is common) 2 lb x 20 oz/lb = 40 oz Fluid consumed during the hour = 10 oz 50 oz needed to replace lost fluids 2. Start & Stay Hydrated- Have a plan! Time Meal/Event Fluid Intake 6am Breakfast 1-2 cups, including milk MidMorning Mid-Day Classes 1-2 cups, sip regularly on water Lunch 2-4 cups, including milk MidAfternoon Classes/ PreTraining 2 cups water, sip regularly on water 4-5:30pm Training 2-5 gulps every 15-20 minutes By 6pm Post-Training 7-8pm Dinner 2+ cups recovery beverage or water with food 2 cups, including milk 9-10pm Bedtime 1 cup water 3. Eat Enough Calories are a measure of energy ENERGY = CALORIES Your body uses energy to do work FUEL RMR + Growth + Daily + Exercise Activity Eat the right amount of energy (calories) for YOUR body 3. Eat Enough- What if I don’t? • Weight loss • Strength loss • Inability to adapt to training regimen • Diminished performance • Soreness, joint pain • Lethargy • Chronic fatigue • Micronutrient deficiency • Respiratory infections • Hormonal abnormalities • Decreased bone mineral density • Overtraining syndrome 4. Eat the Right Stuff- Balance & variety Vegetables 3+ Fruits 3-5 Grains 9-15 Milk Products/Alternatives 3 Meat/Plant Protein Foods 12 oz Spices for flavor! Fluids 5. Eat it at the Right Time • Breakfast • Protein • Train / Compete / Rest • Pre-Game / Training Meal • During Game / Training • Recovery 5. Eat it at the Right TimeBreakfast Hydration status? Jump-start metabolism Enhance energy level Provide fuel for classes and workouts Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip 5. Eat it at the Right TimeProtein Spread protein evenly throughout day Protein in pre- or post-resistance workout snack • Minimize muscle breakdown • Maximize muscle growth • Normal hormonal and immune functions What are your fuel needs today? Train tailor food + fluids for rest/ train/ compete days Rest Compete http://www.teamusa.org/About-the-USOC/Athlete-Development/SportPerformance/Nutrition/Resources-and-Fact-Sheets 5. Eat it at the Right TimeFuel Your Training 3-4 hours before training • Foundation: long-lasting carbs • + high-quality lean protein • Before game: low fat, low fiber or as tolerated, not spicy, nothing new, nothing risky 5. Eat it at the Right TimeFuel Your Training 30 minutes to 1 hour before training ‒ Fruit ‒ Crackers/Pretzels ‒ Honey/jam sandwich ‒ Focus on carbs, low fiber, low fat, low protein 5. Eat it at the Right TimeFuel Your Training During high-intensity training for 45-75 minutes ‒ 30-60 g carbohydrate per hour ‒ Start closer to 30 g ‒ Pre-exercise snack of 15-30 g ‒ 10 oz sports drink during delivers 15 g carbohydrate 5. Eat it at the Right TimeFuel Your Training After training ₋ ₋ Replace carbs, early and often Add protein, especially after resistance exercise Fuel Your Tournament: Rapid Recovery Strategies • Refuel early and often • Aim for 1.2 g carb/kg/hr • Eat small amounts every 15-20 minutes • No appetite? Dehydration can derail recovery • Hydrate with carbs and electrolytes • As possible, eat small amounts of simple carbs • 1 hour til next game • Like pre-game snack, but with protein • Hydrate with carbs and electrolytes • 2-4 hours • Like pre-game meal, include complex carbs and protein • Hydration –sports drink OR water + food 5. Eat it at the Right TimeTraining Day • Breakfast • AM Snack • Lunch • 2 PM Snack: Pre-Exercise Nutrition • 4PM Training: During Exercise Nutrition • 7PM Dinner: Recovery Nutrition • PM snack: Recovery Nutrition 5. Eat it at the Right TimeGame Day • Breakfast • AM Snack • Lunch • 2/3PM Meal: Pre-Exercise Nutrition • 5:30PM Snack? • 6:30PM Game: Fluids + carb + electrolytes: During Exercise Nutrition • 9PM Dinner: Recovery Nutrition * If staying at school until game, pack your dinner!* 5. Eat it at the Right TimeRest Day, Recovery Nutrition • 3 Meals • 2-3 Snacks • Fluids • Carbohydrate needs decrease • Protein and fat needs are consistent Enjoy Food! Understand your needs enough the right stuff the right time Eat foods you like! 80/20 Rule Thank you!