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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

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
slide3
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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