Video
MATCH-DAY NUTRITION For Football - What To Eat Pre-/Mid-/Post-GameSoccer nutrition for female athletes -
Getting in enough protein throughout the day is a must for soccer players! While protein plays a major role in muscle growth it also functions to support a healthy immune system and provide structure to other parts of the body. I recommend you consume grams of protein at every meal and grams with every snack.
Protein Ideas that are equal to about 20 grams of protein. Fats also have many important roles in your body. Along with protein, they help to support a healthy immune system. They help your body absorb a handful of vitamins, support brain function and reduce inflammation.
Fat is a very important nutrient for the body but consuming snacks and meals high in fat too close to practice or game time may cause an upset stomach. You should incorporate fats into all meals and snacks but large intakes should occur away from training. To build your fueling foundation, I recommend using the performance plate that is outlined below.
For your training and practice days, use this plate break down to stay fueled. Before we talk about game day nutrition, it is important to nail down your practice fueling schedule. You want to practice like you play.
The same thing applies to nutrition and figuring out the best way to fuel your body for optimal soccer performance! When you have morning training, make sure to eat breakfast before heading to the field. Check out my easy overnight oat recipe for a quick pre-training breakfast!
Ideally, you will want to eat hours before training. I recommend a small carbohydrate-rich snack. Some easy examples:. If you have evening training, you no longer have an excuse to not be fueled! One of the biggest things I see with my soccer girls is not eating all day, going into practice under-fueled, and this results in you coming home STARVING therefore resulting in raiding your kitchen.
Follow this timeline and these tips to make sure you are fueled properly to maximize training results. Fueling your body for maximal performance on the field may be challenging but worth it! If you a weary to try, start small, and build your way up! Focus on building a performance plate at your meals and include snacks per day.
Fueling is going to be individualized to you and prioritizing your fueling during practice days is essential to building a game-day routine.
However, Clark et al. Similarly, Economos et al. day -1 , which applies to the players in the current study who were only consuming an average of Players in the present study would be advised to increase their relative carbohydrate intake in preference to following percentage value recommendations to compensate for their low energy intake.
This would enable carbohydrate intake to be increased without simultaneously increasing energy intake. Strength and endurance requirements of soccer mean that players need increased dietary protein than their sedentary counterparts to support muscle protein synthesis and possibly act as an additional fuel supply Lemon, In the present study protein intake This in agreement with Clark et al.
The reported intake of the current players 1. The fat intakes of the players in the current investigation Furthermore, from a health perspective the percent of total fat consumption from saturated fat was Consequently, whilst current fat intakes meet recommendations these are towards the higher end for athletic performance and health and players should be advised that further increases in fat intake would be detrimental.
Carbohydrate and protein are key nutrients for soccer performance and in the reported data both of these nutrients were at the lower end of recommended intakes and thus may be limiting both the performance and rate of recovery of these players. It is recommended, therefore, that daily intakes of carbohydrate and protein be increased to levels that would be more optimal for muscle glycogen resynthesis and protein resynthesis; alongside a concomitant decrease in fat intake that would be beneficial for health and performance.
The observed fluid intake of ± ml·day -1 is slightly below the baseline recommendation of ml·day -1 Maughan, , however this value does not consider additional requirements to replace fluid losses during training and matches.
Convertino et al. The reported average daily training duration of The current data indicate a shortfall in daily fluid intake of approximately ml. This would have implications for performance since dehydration increases the thermal load of exercise and results in elevated heart rate McGregor et al.
To ensure adequate fluid replacement during and after exercise, players should consume prescribed volumes of fluid, calculated on an individual basis to replace body fluid losses, in preference to ad-libitum practices Maughan et al.
Furthermore, players in the current study did not report regular consumption of carbohydrate- electrolyte drinks post-exercise. This would be a further recommendation since the inclusion of energy substrate helps to maintain the desire to drink whilst initiating glycogen re-synthesis in the active muscle Wong et al.
Players reported Iron intakes of These data are similar to previously reported intakes of Iron deficiency in female athletes appears to be common Bean, ; Nutter, ; Tilgner and Schiller, and can be due to dietary intake and menstrual losses as well as iron losses in sweat, gastrointestinal and bladder blood loss, or haemaglobinuria from red blood cell damage in the plantar flasia during running Tunstall-Pedoe, This said, without supporting haematological data, nutritional insufficiency alone does not indicate clinical iron deficiency.
In addition to this, iron deficiency can occur even if the diet provides a sufficient amount Iglesias-Gutierrez et al. Therefore ensuring daily intake is optimal will reduce the likelihood of such a condition arising, but should not be used as a marker per se.
As a component of haemoglobin, iron is particularly important in the oxygen carrying capacity of an individual and deficiencies may therefore compromise aerobic capacity. Kang and Matsuo, recently observed that 4-weeks of Iron supplementation by elite female soccer players significantly increased body iron stores and prevented training-induced decreases in Haemoglobin concentration.
Players in the present study may benefit from ensuring sufficient iron rich foods or iron supplementations are included in the diet to meet the DRI. Calcium intake ± mg·day -1 was above the RNI of mg·day -1 COMA, Previous research has indicated that low calcium intake is not uncommon in female athletes who restrict calorie intake or follow a low fat diet Tanaka et al.
Since fat intakes of the players in the present study were at the upper end of athlete recommended values, calcium deficiency was not anticipated.
Due to the errors inherent of all dietary recall methods, the values for seven days dietary analysis may not be accurate for all the measured parameters and should not be taken as an exact reflection of long-term nutrient status.
Bingham, suggested that seven days is sufficient to assess energy intake but other nutrients may need to be observed over a longer period of time. Although nutrient intake recorded over seven days is subject to a degree of variability, this measure of consumption is more reliable than an observation of a single day Marr and Heady, Unfortunately self-reported dietary intake protocols are frequently biased towards underestimation of dietary intakes, which may explain the discrepancy between energy intake and expenditure observed in the present study.
Goldberg et al. It was proposed that energy intakes below 1. Utilising this, the minimum level of energy expenditure in the present study is kcals, which is higher than the mean reported intake of kcals, suggesting that underestimation of true dietary intake may have occurred.
Despite limitations of the self-reporting techniques used, dietary intakes of elite female soccer players in the present study are in agreement with those previously reported Clark et al. From a performance perspective an adjustment of the relative intakes of each macronutrient is recommended to enhance rates of glycogen and protein resynthesis during recovery.
Observed deficiencies in iron intake may also be compromising aerobic capability through a reduction in oxygen transportation. Future research should consider improving the accuracy of self-reporting techniques in athlete populations by providing more training on portion sizes and household measures and encouraging the importance to record all food and fluid consumed on a daily basis.
Citations in ScholarGoogle. martin worc. Publish Date Received: Accepted: Published online : Journal of Sports Science and Medicine 05 , - Louise Martin, Anneliese Lambeth, Dawn Scott.
Abstract Introduction Methods Results Discussion Author biography References. Energy balance The average daily intake from the 7-day analysis was ± kcal, and the mean energy expenditure was ± kcal.
Macro-nutrients The mean intakes of the energy producing macronutrients were Water The observed fluid intake of ± ml·day -1 is slightly below the baseline recommendation of ml·day -1 Maughan, , however this value does not consider additional requirements to replace fluid losses during training and matches.
Micronutrients Players reported Iron intakes of Methodological considerations Due to the errors inherent of all dietary recall methods, the values for seven days dietary analysis may not be accurate for all the measured parameters and should not be taken as an exact reflection of long-term nutrient status.
Conclusions Despite limitations of the self-reporting techniques used, dietary intakes of elite female soccer players in the present study are in agreement with those previously reported Clark et al. Bangsbo J. Journal of Sports Sciences 12, Acta Physiologica Scandinavica , Bean A.
London, A and C Black Publishers Ltd.. Bingham S. Nutrition Abstracts and Reviews 57, Black A. Evaluating the results of published surveys. European Journal of Clinical Nutrition 45, Brewer J. Broad E. International Journal of Sports Nutrition 6, Clark K.
Clark M. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al. International Society of Sports Nutrition position stand: Protein and exercise.
J Inter Soc Sport Nutr. Therefore, the protein requirement of high-level athletes can exceed the normal upper limit of recommendation 1. For intermittent exercises, like soccer, basketball, martial arts, and others, the recommended protein intake ranges from 1.
García-Rovés PM, García-Zapico P, Ángeles MP, Iglesias-Gutiérrez E. Nutrient intake and food habits of soccer players: Analyzing the correlates of eating practice. Devlin JT, Williams C. Final consensus statement: Foods, nutrition and sports performance.
J Sports Sci. The International Society of Sports Nutrition recommends a protein intake of 1. For intermittent exercise practice, like soccer, the athletes must consume the intermediate level 1. Therefore, it is probable that the surplus protein intake by the study athletes is used by their intermediate-level metabolism to cover energy intake deficit.
Although total fat intake is appropriate, monounsaturated and polyunsaturated fat intakes were low. These fats come mostly from foods like fish, nuts, and grains. The main source of saturated fat in the study women was soy oil, preferentially used for food preparation.
Martin et al. found the same in female soccer athletes and advised that excessive saturated fat intake is deleterious for healthy players. The next step was to evaluate total diet quality by the HEI 9 9. The study women's intake of total and whole fruits was low, reflected by the lower scores of those food groups 0.
Bacardí-Gascón et al. Bacardí-Gascón M, Llata MEL, Santibañez-González MO, Campo-Garcia JR. Low consumption of milk, fruit and vegetables, and reduced calcium, iron and zinc intake in female teenage athletes and Mexican karate competitors. Rev Biomed.
According to Watson et al. Watson TA, MacDonald-Wicks LK, Garg ML. Oxidative stress and antioxidants in athletes undertaking regular exercise training. This represents a great risk for muscles and tissues in general due to the inadequate intake of antioxidant compounds that must be present in the regular diet, especially of people under high physiological stress, such as athletes during training and competition 28 Deminice R, Degiovanni, GC, Garlipp-Picchi MR, Nóbrega MT, Teixeira M, Jordão AA.
Evolução de biomarcadores de estresse oxidativo e relação com a performance competitiva em dois momentos da temporada de treinamento de natação. Their mean daily intake was 1. Almeida TA, Soares EA. Nutritional and anthropometric profile of adolescent volleyball athletes.
Rev Bras Med Esporte, ; 9 4 According to the International Association of Athletics Federations 30 International Association of Athletics Federation.
Nutrition for athletics: A practical guide to eating and drinking for health and performance in track and field. Monaco: International Association of Athletics Federation; [cited Apr 10]. pdf , a varied and adequate intake of legumes and vegetables is essential for maintaining athletes' health and optimizing their performance.
Regular consumption of whole grains can help to supply dietary magnesium, vitamin E, calcium, and potassium, which are nutrients required by muscle activity 31 O'Neil CE, Nicklas TA, Zanovec M, Cho SS, Kleinman R. Consumption of whole grains is associated with improved diet quality and nutrient intake in children and adolescents: The National Health and Nutrition Examination Survey Public Health Nutr.
The lack of whole grain intake also decreased dietary fiber intake, because whole grains are also good sources of fiber. Caccialanza R, Cameletti B, Cavallaro G. Nutritional intake of young Italian high-level soccer players: Under-reporting is the essential outcome.
in male soccer players. In both studies, low fiber intake was caused by low frequency of fruit, vegetable, and whole grain intakes.
Milk and dairy products consumption is essential for the formation of bones and maintenance of bone mineral density in female athletes, and inadequate calcium intake increases the risk of osteoporosis as they age 33 Maughan RJ, Shirreffs SM. Nutrition and hydration concerns of the female football player.
Br J Sports Med. On the other hand, the sodium intake of these female athletes was high, which was also observed by Martin et al. The excessive amount of this electrolyte in the diet is mostly due to the overuse of salt and commercially processed products or fast foods with high sodium content.
High sodium intake is strongly related to health problems, such as hypertension, stroke, cardiovascular disease, and obesity 34 World Health Organization. Technical Report Series, nº Geneve: WHO; Finally, the last item of the overall diet quality evaluation was foods that contain "empty calories", such as solid fats, alcohol, and added sugar.
The main contribution came from the added sugars 4. The mean diet quality score of these soccer players This study found that the overall diet quality of the female soccer players was inappropriate, if compared with the nutritional guidelines, due to low energy and carbohydrate intakes, and high protein and sodium intakes.
Also according to the HEI, their diet needs improvement because of the low intakes of fruits, vegetables, and dairy products, and high intakes of animal protein and refined grains.
Therefore, it will be necessary to invest in the athletes' nutritional education and inform them about healthy food habits, and intervene in the diet planning and elaboration 35 Abood DA, Black DR, Birnbaum RD.
Nutrition education intervention for college female athletes. to correct and control the dietary imbalances and achieve a nutritionally healthy improvement and consequently, better sports performance. The authors would like to thank the athletes for the committed participation. Moreover, we thank Veronica Cook for writing assistance.
Open menu Brazil. Revista de Nutrição. Submission of manuscripts About the journal Editorial Board Instructions to authors Contact. Português Español. Open menu.
table of contents « previous current next ». Abstract Resumo English Resumo Portuguese. Text EN Text English. PDF Download PDF English. This document is related to:.
ABSTRACT Objective: To assess the dietary intake and overall diet quality of female soccer players before the competitive games. Methods: This descriptive and cross-sectional study included 21 women aged Results: The athletes have shown proper nutritional status, but a diet deficient in energy due largely to low carbohydrate intake.
Conclusion: The study found that the dietary patterns of female football players were both quantitatively and qualitatively inappropriate.
Keywords: Nutritional assessment; Healthy Eating Index; Soccer; Women. RESUMO Objetivo: Avaliar a ingestão alimentar e a qualidade nutricional global da dieta de jogadoras de futebol antes dos jogos competitivos. Métodos: Estudo descritivo transversal realizado com 21 mulheres, de 20,8±4,5 anos de idade, de uma equipe de futebol profissional.
Resultados: Verificou-se que as atletas apresentavam estado nutricional adequado, mas tinham uma dieta deficiente em energia devido, em grande parte, à ingestão insuficiente de carboidratos. Conclusão: O estudo mostrou padrões alimentares inadequados, tanto quantitativa como qualitativamente, em jogadoras de futebol.
METHODS Thirty elite female soccer players from a professional athletic association were enrolled in this study. Table 1 Metabolic Equivalent of Task MET according to the type, frequency, and duration of the weekly training sessions of female soccer athletes.
Table 2 Anthropometric characteristics and energy expenditure of the female soccer players according to playing position. Table 3 Daily energy, macronutrient, and sodium intakes of female soccer players compared with the recommended values.
Table 4 Diet quality of the female soccer players before the competitive period according to the Healthy Eating Index HEI Franca SP , Brazil, Universidade Estadual Paulista Júlio de Mesquita Filho; Publication Dates Publication in this collection Jul-Aug History Received 22 June Reviewed 07 Apr Accepted 27 Apr This is an open-access article distributed under the terms of the Creative Commons Attribution License.
Daniel dos SANTOS Universidade Estadual Paulista Júlio de Mesquita Filho, Faculdade de Ciências Farmacêuticas, Departamento de Alimentos e Nutrição. Araraquara-Jaú, km 1, , Araraquara, SP, Brasil.
Herbalife is the sports nutritiob Carbohydrates and Brain Function presenting partner for the LA Nktrition. Herbalife Dietitians work closely Herbal remedies for arthritis the LA Galaxy technical staff to make dor we are nutritioj their nutrition to support performance goals. There are high energy demands for soccer players due to rigorous athpetes schedules Siccer Herbal remedies for arthritis nature Fruits to reduce oxidative stress the game itself consisting of up to and sometimes beyond 90 minutes of movement. Knowing the basics of how to build a training plate is key for female athletes to prevent deficiencies and optimize performance and health on and off the field. Eating easy-digesting carbs before training can provide the body with quick energy and essential fuel to get you through the workout. Look for something low in fiber to avoid gastrointestinal discomfort during physical activity. When training for over an hour or when playing a soccer game, it is also essential to fuel with the carb sources listed above during activity. Nutrition information for soccer players from Amy Dirks. Femals players atjletes all Calisthenics workouts Carbohydrates and Brain Function always Soccer nutrition for female athletes for nutrition advice and valuable tips for what to eat for peak performance. Have a nutrition question? Ask Amy! Just email Amy or visit Amy Dirks Sports Nutrition. When Should Soccer Players Fuel Up?
0 thoughts on “Soccer nutrition for female athletes”