Fuel for performances
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FUEL FOR PERFORMANCES. UCF SOCCER NUTRITION. Hydration. How much do you need? 64-72oz daily plus sweat loss Watch urine color – should be pale yellow/lemonade How do I keep up? Always have fluids before, during and after activity Drink on schedule Signs of Dehydration

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FUEL FOR PERFORMANCES

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Fuel for performances

FUEL FOR PERFORMANCES

UCF SOCCER NUTRITION


Hydration

Hydration

  • How much do you need?

    • 64-72oz daily plus sweat loss

    • Watch urine color – should be pale yellow/lemonade

  • How do I keep up?

    • Always have fluids before, during and after activity

    • Drink on schedule

  • Signs of Dehydration

    • Headache, fatigue, dizziness, nausea, cramps, weakness, decreased performance

    • If you are thirsty you are already 1.5% dehydrated


Fuel for performances

Tips

General Healthy eating tips

  • Never skip breakfast and eat every 4-5 hours

  • Meals and snacks should balance protein, carbs and fat

  • Water is best

  • At least 5 fruits and vegetables a day

  • Pay attention to portion sizes specially with sweets

  • The more color the better

  • Grocery shopping is key

  • Plan, Plan and Plan

Healthy snacks

  • Trail mix

  • Whole grain

  • Crackers with cheese

  • Veggies with dressing dip

  • Pretzels with peanut butter

  • Chocolate milk and graham crackers

  • Soup

  • cereal


Day of a match

Day of a match

  • 9am

    • Fruit Juice

    • Eggs & Bacon

    • Toast

    • Herbal tea or water (500 ml)

  • 12 noon

    • Pasta meal with sauce no meat or vegetarian meal

    • Fruit

    • Herbal team or watever 500 ml

  • 3pm

    • Sandwich

    • Fruit - any amount

    • Water 500 ml

  • 5:30pm

    • Fruit (High GI) melon, grapes

    • Fresh cream

    • Water 500 ml

  • 7pm

    • Kick off

    • Carb drinks, 100 mg electrolytes in 500 ml water (during game)

  • 8:45pm

    • Match Finish

    • Carb Drink 100 mg in 500 ml water

  • 8:45 – 9:45pm

    • High Protein Meal

    • Water


Carbohydrates

Carbohydrates

  • Main and most efficient source for energy

  • Needs 375 grams/day

  • Sources;

    • Bread, pretzels, chips, cereals, rice, pasta, potatoes, corn, bean, fruit

  • Carbs should make up most of your calories; 55’65% of calories. 10-15% from protein, and 20-30% from fat


Protein

Protein

  • More protein less carbs are needed on the days when you are weight training and not practicing

  • Average person needs about 100-125 grams of protein per day

  • Equal to 10-12oz of meat


Big picture

Big Picture

  • Soccer require about 500 calories per hour of playing to support performance

  • Male athlete needs 3000-3500 calories to support a day with a 2-3 hour practice

  • Without adequate calories you WILL “ HIT THE WALL”


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