Soccer Nutrition - What Should Soccer Players Eat. Eating Right for Soccer. Let’s get it right this time. By Coach”V”. Socceru.
OK, I’ll admit it. I’ve put this article off for. It’s a complex issue. I wanted to make it easy to understand, but not over. What triggered my urge to get it done? A good. Targeted towards youth soccer. In this flyer they were.
They were stressing that eating. After my head exploded and I.
I sat down to write this. First, if your child is. I am talking about the healthy.
Their body is a “PROCESSING MACHINE” and needs the right. Just doing the touch stations we show. Soccer. U series can burn 3. I. have trained soccer players at all levels of play and ages; from. Getting this right is more important than. Next, I will not be giving.
A football game is a grueling. What to Eat for Energy Before a Football Game. Proper pre-game nutrition can provide you with the energy you need to take on the. What Should I Eat Before a Soccer Game? What to Eat for Energy Before a Football Game. LIVESTRONG is a registered trademark of the LIVESTRONG. What should you eat before a soccer game? y to eat noodles. they give u energy for the game ideally two hours before a game.
I am focusing on the 2. REMEMBER… Long term body development. Important note… Kids. Get this straight.
This is not a nutrition article from the. USDA. It’s a REAL WORLD guide for youth soccer players. While. much of the same information is used for adult players, we have.
. American > What kind of food should you eat before a Football game? the game. it will help to give you energy. food should you eat before a soccer game?
One of the key issues with youth players is that they often. The greatest food NOT eaten? What if I told you about a TOP. SECRET soccer drink? OK, put raw oysters, broccoli, and. Now. set it in front of you child and see what happens. NOTHING. It might be the secret to becoming a “star player” but guess.
It’s not going down. We have to face the reality. Younger. athletes will generally eat a limited range of foods. Something. simple as color, texture or smell can make them say, “No way.”. Also, youth players will. Making sure that they get the.
PROPER carb intake is very important since their VOLUME of. Whenever possible, eliminate ALL. They should come to the.
After main meals, snacking is encouraged.) Also. BEFORE eating. They should. Large amounts of fluids. Next, let’s figure out.
Step One…Learn the groups. Simplified) Carb –Level 1 Pure “hyper energy” in its simplest form.
Sugars)Carb –Level 2 Fast energy available within 1 – 4 hours. Processed foods - white flour – starches – etc)Carb –Level 3 Slow energy available within 3 – 7 hours. Complex carbs – whole grains – roughage veggies – etc) Protein – (Meats – Poultry – Eggs – Etc) Fats Step Two…What do we use as “fuel”?
The body burns mostly carbohydrates as fuel. (Yes, fats and. Excess fuel is first stored in many places including the red. Glycogen. Then once those. Long distance. runners and athletes that perform sports for long periods of. However, since most.
Therefore, building reserves and refueling is critical. The “stored fuel tank” will last different lengths in different.
Studies vary on this but most seem to indicate that. This is often referred to as “hitting the. Step Three…How are the fuels, processed, stored and delivered? This is almost too complex of an issue to deal with thoroughly.
Just keep this thought in mind. The body will store. So, as game time approaches we want. We want our diet to be switched from. FUEL. (We cut down on fats and. The. percentages vary from expert to expert but the number goes as. Important note… Slow.
We simply can’t shove large amounts of sugars or simple carbs. This. may increase the release of insulin and actually hinder what we. As well as trigger low blood sugar. Therefore the best practice is a mixture of simple and. As game time. approaches we run out of time for heavy digestion, so “easier”.
You will constantly hear that you should focus on “complex carbs”. They’re kids. You. We cannot apply the same rules to adult athletes to. If your child is an “eating machine” then you probably.
However, I have seen too many youth. This is why I prefer to see youth players switched over.
The closer we get, the lower the number. Complex carbs are. Complex carbs are harder for.
Our body actually has to. Much more so. than “simple carbs”. Our body works less for a greater amount. FUEL, therefore we have excess that will be stored. As game. That is, fuel that will not be. Timing is critical. Hours before…. (and in- between matches on the same day) If we have a game at 1. We need an. energy source that will be READY very soon.
We also don’t want. DURING the. activity. So we would drop to level 2 carbs such as white flour. These will be converted. We should also provide.
So, eating. a big bowl of steel cut oatmeal an hour before the game will. It can also cause GI discomfort. Last 9. 0 minutes before and during…Almost too late… Really at this point it is too late to try and. Trying to go to level 1 carbs, (sugars) may.
Idiopathic postprandial syndrome. I have seen this both in my.
It also may trigger a spike. The last hour before the game (and during the. Sports drinks are formulated with a very low percentage.
Often in the 2% – 6% range) During long matches your body may “shut down” digestion, so. If any foods are eaten at this point they.
A few crackers and some sports drink. The Fuel Time Line… (Simplified) The body will burn easy fuel first, fuel that. Then it goes to reserves in the form of stored fuel, glycogen in. Next it will turn towards stored fuel in the muscles, glycogen.
Failure to fuel up prior to long training will start depleting. Studies have shown that many of soccer players.
As a. result, many players BEGIN competitions with glycogen levels. Players who start a match with. Don’t confuse “healthy” with. Two examples of good thoughts gone bad.
I witnessed a loving mom make sure. The child, 1. 2 years old, was. He had a game at 9am and another. We all went out to eat after the first game and I. His “fuel tank” had just been emptied from a tough game of. From the above information in.
Needless to say he hit. He was pulled out.
Good. “general health” concerns don’t always help the competitive. If you need some more proof of. Google “Michael Phelps diet”…. The coach doesn’t always know best.
I listened to a coach yelling at some players for eating. He said, “You should be. I just shook my. head and kept my mouth shut.
I’m assuming that the coach never. Almost identical. Again, from the above you now know that level 2. Pancakes with fruit.
Not understanding what. BIG mistake I often see. Remember, a balanced healthy diet is great for. However, competitive young athletes that train. These young players are true athletes, but they often have.
Making sure we “work around” these is critical. Simple list of some GOOD refueling /. When you need carbs fast to preload or refuel for the next game. Pasta, pancakes, waffles, toast, breads, potatoes, deep dish. Most dry cereals not highly concentrated with whole grains only.
Not 1. 00% bran flakes, but rather corn or rice based / processed. Bananas, oranges, grapes are high in sugar fruits and are good. Sports drinks, strawberry and chocolate milk as well as the new. V8 Fusion Fruit drinks.
Snack crackers and cookies are a good filler and a snack that. Once players have eaten their main meal, they should be. The body talks and we should listen. If it says, “I’m. What to stay away from.
Large portions of fats and meats. Soda (replace with juices) 1. Low calorie foods such as sugar free jello. A great soccer breakfast menu…. One of Coach V’s top picks for breakfast the day of the game. Cream of Wheat, cooked with milk.
Add honey at last minute and. Readymade / frozen waffles with light. Jam. Large glass of V8 Fusion fruit drink. Keep Notes. and Adjust the Diet…Remember, every human is different and reacts individually to. If you your soccer player has a bad GI reaction. STOP EATING THEM. If the.
Again, kids are kids and VERY FEW will eat to properly prepare. The parent / coach needs to. Make a simple list of.