Nutritional and Dietary Plans for Soccer Tournament Play

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Nutritional and Dietary Plans for Soccer
Tournament Play

• Dr. David Carr
• Coordinator Coaching Education
• Ohio University
• USYSA National Coaching Education Staff

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The Issue

• Youth soccer tournaments have become a staple for
  a significant number of players at various age
  groups.
• Tournament play for U-10 and up is common
• There are still a large number of tournaments for
  those players at U-9 and under but that is a
  discussion for another time
• Teams are likely to commit to playing in a
  minimum of 2-3 tournaments per season

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The Issue cont.

• Tournaments can cover 2-5 days and potentially
  could have anywhere from 3-6 games
• Games could be scheduled anywhere between 700 am
  and 1000 pm
• There is a strong possibility of playing more
  that one game per day and potentially three games
  in a little more than a 24 hour period
• Players, coaches and parents spend most of their
  time at the field(s) or going to and from them.

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The Questions

• As a coach, how do I make sure my players have
  had appropriate nutritional intake to give them
  the best opportunity to give maximum effort in
  every tournament game?
• When, what, and how much should players be
  eating?
• How can parents help?

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The Answers

• The American College of Sports Medicine (ACSM)
  and the American Dietary Association (ADA)
  recommend the following
• Eat 3-4 hours prior to physical activity
• Eat a meal high in carbohydrates (CHO) (i.e.
  100-250 grams of CHO in a 400-1200 calorie meal)
• Eat a moderate amount of protein (PRO)
• Eat foods that are low fat and with minimum fiber

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Sample Breakfast

• Food type Grams CHO
• 1 ½ Cups Ready to Eat Cereal 30
• ½ Cup Milk (skim, 2, whole) 6
• ½ Cup Orange Juice 15
• 1 small banana 15
• 1 slice whole grain bread or ½ bagel 15
• 2 teaspoons jam/jelly 8
• 8 oz. Gatorade 14
• Total 103

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Answers cont.

• What happens when my players have an 800 am game
  and need to be at the field by at least 730?
• Do I get them up at 400 am so they can eat?
• What should they eat?
• How much should they eat?
• How much should they drink?
• CHO and Fluids Most effective ergogenic aids

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Answers cont.

• Alternative Pre-exercise guidelines
• .5 gram CHO/lb. body weight - 1 hour before
  comp.
• 1 gram CHO/lb. body weight 2 hours before comp.
• 1.5 grams CHO/lb. body weight 3 hours before
  comp.
• 2 grams CHO/lb. body weight 4 hours before
  comp.
• Example 125 lbs x .5 CHO/lb. 62 grams CHO

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Sample Alternative Menu

• Alternative menu
• 1 small banana 15 CHO
• ½ bagel or eng. Muffin 15 CHO
• ½ cup O.J. 15 CHO
• 1 teaspoon jam/jelly 4 CHO
• 8 oz. Gatorade 14 CHO
• Total 63 CHO
• 1hour before comp.

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Training Diet

• 6-10 grams CHO/kg body weight
• 2.5 4.5 grams CHO/lb body weight (ACSM/ADA
  recommendations)
• Cereals, fruits, vegetables, whole grain breads,
  pasta and legumes have high amounts of CHO
• Example 125 lbs. (57 kg) x 3 grams CHO/lb x
• 4 cal/gram 1500 calories from CHO per day (60)
• 300 calories PRO per day (12)
• 700 discretionary calories - fats (28)

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Training Diet cont.

• Protein (based on 300 calories per day)
• Age Range Grams PRO/kg body wt. 4-8 .95
• 9-13 .95
• 14-18 .85
• gt19 .80
• gt19 endurance training 1.2 1.4
• Teen endurance training add 10 1.3 1.5
• Example 57kg x 1.3 74 grams PRO x 4 cal/gm
  296 calories PRO/day

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During the Event

• Maximum muscle uptake of CHO 60 grams/hr.
• 8 fluid oz. (5-7 CHO sport drink every15 minutes
  as possible during play breaks have
  water/Gatorade bottles readily available on
  bench/sideline
• Hydrate 16-20 fluid oz. of a sports drink within
  2 hours of competition start
• Consider 16 oz. at halftime if drinking during
  play is not easily done
• The greatest amount of glycogen depletion occurs
  in the first half of a match (Reilly and Thomas ,
  1976)

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Glycogen Depletion
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After the Event

• What is post game weight compared to pre-game
  weight? Do you have a way to measure this?
• Drink 24 fluid oz. to replace each lb. weight
  lost during play
• A sport beverage is the best choice
• As soon as possible after the match, begin
  consuming CHO-rich foods to rapidly begin
  replacing glycogen stores look to consume 8-10
  grams/kg body weight in the 24 hours following
  strenuous play

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Carbohydrate Need After Exercise

• .75 grams CHO/lb. body weight within 30 minutes
• Additional .75 grams CHO/lb. body weight within 2
  hours
• Example 160 lb. athlete x .75 grams CHO 120
  grams CHO
• 2 oranges (60 grams CHO) and 32 oz. sports drink
  (55 grams CHO) 115 grams within 30 minutes

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QUESTIONS?????????