August 23rd, 2012

How Can Nutrition And Rest Habits Effect Your Youth Soccer Player

Most players and their parents at the youth level of soccer do not really pay great attention to the proper nutrition, rest and recovery habits, as well as their effects and consequences.

A very small detail but yet so important to the youth soccer player, is the sleeping habits and activity over load. 
Therefore going to bed late cuts down on that very important rest time.

Body needs to rest to allow it to recover and grow
Mind needs to rest to take in everything and process it to memory. 

Your Brain Needs Zzzzzs
Not only is sleep necessary for your body, it's important for your brain, too. Though no one is exactly sure what work the brain does when you're asleep, some scientists think that the brain sorts through and stores information, replaces chemicals, and solves problems while you snooze.


Most kids between 5 and 12 get about 9.5 hours a night, but experts agree that most need 10 or 11 hours each night. Sleep is an individual thing and some kids need more than others.

When your body doesn't have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly.

School counselors across the country are reporting that more and more students involved in extra-curricular activities are on “overload” and becoming stressed out.

EXAMPLE:

Summer Activities                                                                                                                      School Year Activities
Basketball practice at 9:00am                                                                                                Pre-School Basketball Shoot Around
Day Camp at 11:00                                                                                                                    School Activities 9:00-3:00
Swimming at 3:00                                                                                                                      Piano Lesson 3:30-4:30
Soccer at 5:00                                                                                                                             Soccer 5:00
Hip Hop at 8:00                                                                                                                             Homework 7:30

I challenge many of the parents to take a good look at the lives of our children. We all know a kid like this: the one who gets off the school bus and goes straight to soccer practice, eats a take-out dinner in the car on the way to Scouts or chess, and gets back home just in time to fall into bed at 10PM. 


Where is the downtime? The time just to hang with friends, or read for pleasure, or ride a bike? The time to play with neighborhood friends or draw on the sidewalk with chalk?

I see so many kids coming to practice tired, yawning, lucking of energy. I always ask my players to give me 100% effort when they are practicing or playing. I do not care as much about mistakes as for them to give effort. I always wonder why players although they are on the field no more than 10 minutes, or just arrived for a morning soccer match they seem to luck energy, focus and just in general do not seem that they want to be there. When asked most of the time it is 
because of a late night or other activities prior to coming to practice or game.

Here are some Nutritional Guidelines and a sample out of state diet/rest plan

Out-of-Town Tournaments

1. All players will be instructed by their coaches and athletic trainers concerning the importance of nutrition before each tournament.
2. Players will be required to attend all scheduled meals.
3. Teams will be responsible for following and supervising the nutritional guidelines of the club.
4. Parents/players are responsible for the availability of food/fluids for each team.
5. All teams are required to have sufficient Gatorade, water, ice, and snacks in each of the player’s rooms during the tournament.
6. All teams are required to provide sufficient Gatorade, water, ice, and snacks at each game for pre-game, in- game, and post- game nourishment.
7. Managers will be responsible for the designation of access to the aforementioned at games.
8. No sodas or carbonated drinks are allowed prior to and during the tournament. Water will be served at all meals.
9. Breakfast should be eaten daily. If your game is early a light breakfast should be consumed with plenty of fluids
10. Pre-game meals should be planned 3-4 hours prior to the beginning of each game. If not possible, nutritious snacks and plenty of fluid should be provided.
11. Post-games snacks should be available to each player at the conclusion of each game on the field or in the vans returning from the game. 
                   Post- game nutrition should include the immediate snack/Gatorade (within one hour of the game) followed by a larger meal later after the return to the hotel.
12. Players should hydrate at all times during the tournament. Urine color should appear clear (not dark yellow) upon waking in the morning, before the game, 
                   and before going to bed. This is a simple way of acknowledging proper hydration.

SOCCER DIET – Pre/Post Game Meals

Introduction 

Soccer players are continuously looking for ways to improve his or her performance, 
increasing the body’s maximum potential and forcing it to achieve championship form. 
Training leading up to a tournament is done with hard work and commitment on a daily basis. 
With the amount of effort and time spent in training comes and equally high energy 
consumption and that is where nutrition (fuel) will come in.

High energy can be obtained through a diet which is rich in carbohydrates. 
Carbohydrates are the main fuel and energy source of the body and the soccer player needs 
loads of them. It is equally important to consume the proper carbohydrates as outlined below. 

Protein is also very important to the soccer player diet as they help with recovery and muscle 
growth. Fats are important and essential to a healthy diet as long as they are consumed appropriately. 
A general rule is to consume 60% carbohydrates, 25% protein, and 15%fat in your diet. 
Fluid is very important and should be consumed before, during, and after every soccer event.

Pre-Game Meal 

The pre- game meal should be consumed 3-4 hours prior to a soccer game. 
Plenty of water/Gatorade should be available at the meal. The meal should be planned around 
individual likes and dislikes, thus a variety is essential. Carbohydrates with a low Glycemic Index (GI) 
should be consumed before the game to preserve energy stores and provide long lasting energy 
throughout the game. High GI foods should be consumed immediately before and during the game 
to provide for lost energy in during the first half of games. A list is provided below.

In-Game Nutrition 

Players should be provided with easily digested foods during the game and at half time. 
These include crackers, grapes, oranges, watermelon, rice crispy bars, trail mix, etc... 
Gatorade should be available at all games. Each player should drink 10-12 ounces 30 minutes 
prior to the game, 8-10 ounces of water before kick-off, and 10 ounces of Gatorade at half time. 
Water should be available to all players at anytime prior to, during, and after games. 
Light colored Gatorade (Tiger, Rain, etc.) instead of darker colors should be available for players 
as it is easier to digest.

Post-Game Snack 

Immediately following the game (within 30 min.), Gatorade/water should be available to players after games.
Light snacks should be provided if there is a game the next day or later in the day. 
This should include high carbohydrate and protein foods. Trail mix, rice crispy bars, watermelon, 
other fruits, crackers, and of course small sandwiches with perferably wheat or grain bread.
The post game snack should be provided immediately as this is when the player’s glycogen stores 
are wide open and able to consume the most for the next match. One to two hours after this event 
lessens and the player is not able to consume as much food. The post game meal should contain a 
good balance of carbohydrate, protein, and fat. Calories are important and should be consumed at the 
rate of 2500/3000 per day. Older teams can consume more; younger teams may consume less depending
on the weight of the individual.

GI Foods List 
LOW GI FOODS MED/HIGH GI FOODS
Spaghetti 
Graham Crackers
Pasta 
Peanut butter crackers
Oatmeal 
Corn chips
Cereals 
Honey
Rice 
Watermelon
Oranges 
Pretzels
Grapes 
Chips
Pear Dates
Apples 
Baked potatoes
Sweetened yogurt 
Rice Cakes
Fat Free milk 
Cheerios
Green Beans 
Waffles/pancakes
Nuts Bagels/muffins
Grapefruit 
Bread
Dried Fruit 
Cream of wheat
Avocado 
Fruit roll ups
Peanuts 
Mashed potatoes
Green peas 
Cheese pizza
All Bran 
Bananas
Popcorn 
Ice Cream
Banana Bread 
Pita Bread
Broccoli 
Raisins
Cauliflower 
Trail mix
Mushrooms 
Juice box
Wheat tortilla 
Fig Newton’s
Pineapple