Sports Therapy for the Footballer!. A guide for Sports care By David Murphy. Nutrition. There are 6 basic Nutrients all humans need to consume in a normal day to function correctly. Carbohydrates Fats Proteins Water Minerals Water. Footballers Have Extra Needs!.
A guide for Sports care
By David Murphy
Footballers Have Extra Needs!
Daily Total Caloric Ratio Need
2 main types
Complex and Simple
Primary source of energy.
Primary glucose source in the muscle & liver.
Body stores glucose in the form of glycogen.
Glucose is primary fuel for brain & the CNS.
CHO are involved in maintaining blood glucose levels which are vital to performance & appetite control.
Examples of Simple Carbohydrates
Sucrose. (table sugar, cane sugar, beet sugar)
Maltose. (malt sugar)
Lactose. (milk sugar)
Because simple carbohydrates are already simple sugars they can rapidly be converted into glucose and enter the bloodstream very soon after consumption. This where the term "sugar fix" comes from. After drinking a sugary cup of tea, for example, you may notice a sudden release of energy and an accompanying lift in your mood. However, have too much and your body will produce insulin to counteract the effect and, depending on how much sugar you've ingested, this will likely result in a rapid drop in blood sugar level and leave you feeling more tired than before!
Raw fibrous vegetables like broccoli, spinach, carrots, baked/green beans, cucumbers, tomatoes.
Grains like oats, breads, bran cereals, pasta, rice.
Starchy vegetables like potatoes, corn, peas, beans
Unlike simple carbohydrates, complex carbs are digested at a much slower rate. As a result of this, the conversion to glucose also happens at a slower rate and your blood sugar levels will not fluctuate as rapidly as they do when digesting simple carbohydrates. Highly processed foods should be avoided. This is because they normally contain a higher proportion of simple carbohydrates. For example, whole grain bread (complex carbs) should be eaten instead of white bread which uses refined white flour (simple carbs).
Complex carbohydrates are often also lower in fat and provide higher amounts of other essential nutrients like dietary fibre. It is for the above reasons that a diet of complex carbohydrates is preferable.
Are absorbed by the body quickly.
Can cause fluctuations/spikes in you blood sugar level (BSL) triggering an insulin reaction.
Quick increases in BSL cause:
Digest & release glucose into bloodstream at slow & steady rate.
Are absorbed by the body slowly.
Slow release of CHO into the bloodstream:
Proteins are the building block of muscle.
Proteins spare muscle breakdown during exercise.
Protein is essential for maintenance, growth & recovery of muscle tissue.
Ignore bodybuilding trends---more is NOT better!
Excess protein is counter-productive,because it can be broken down into glucose & fatty acids.
Only 20-30 grams of protein can be digested every 3-4 hours (excluding post-workouts).
Avoid eating high protein meals 2-3 hours prior to an exercise or Match but can eat after match
3. Fat ( 30%)
Fat is the third nutrient essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food.
When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories stored in fat.
Myth: Reduced-fat foods are always low in fat.Fact: These foods are lower in fat than their full-fat counterparts, but that doesn't necessarily mean they are "low fat." To know the facts, read the nutrition label and compare the fat content of two similar products with the same serving size. Use the nutrition label to check the calories.
3. Fat ( 30%)
Essential Fatty Acids (EFA) are required for growth, recovery, & overall health.
Aid in absorption of fat soluble vitamins.
Fatty acids (FA) are an important source of energy.
Protective padding for organs
Good and Bad Fats
corn, and soybean oils.
3. Trans fatty acids:(These fats form when vegetable oil hardensand
can raise LDL levels. They can also lower HDL levels ("good cholesterol)
Found in fried foods, commercial baked goods (donuts, cookies, crackers),
processed foods, and margarines
4. Hydrogenated(oils that have become hardened)should be avoided
because they contain high levels of trans fatty acids, which are linked to heart disease
Hydration is one of the most important factors in performance for all sports!
Glycogen is stored in the muscle and liver together with water.
One gram of glycogen is stored with three grams of water.
This means when glycogen is used, water weight is lost in the process.
Water replenishment is the most important factor during exercise.
Outside the narrow range of 98-100°F, your body will always sacrifice muscle function for temperature regulation.
Drink a minimum of 1 to 1.5 litres a day!
On Match days drink more!
Rememberthirst lags behind need!!!
You are already dehydrated when you sweat
Drink before you reach this stage!
If you drink 12oz. of plain water, 8 oz. of it will empty from your stomach within 15 minutes.
Avoid High Carb Drinks that are over 10% simple sugars.
If you drink 12 oz. of a >10% sugar solution, (Powerade)less than 1% will empty in the same period.
Simple glucose at 1-5% hardly inhibits stomachemptying at all, and does provide a boost to blood glucose. (Gatorade)
Contrary to popular belief, Alcohol is not counted as fluid intake :0)
The human digestive system cannot Tolerate or break down alcohol so it has to flush it out of your system very rapidly.
Your liver has to work overtime to do this and so does your kidneys/bladder to expel it! (opening the flood gates…)
If you eat while you drink alcohol, your digestive system has to cope with the alcohol as a priority, therefore it pushes the food straight to fat cells to be able to do this.
(Hips on women and abdomen on men)
Alcohol and Exercise
Alcohol affects the body's ability to turn food into energy, it slows down reaction times, increases body heat loss and reduces endurance. If you have alcohol 24 hours before exercising you are more likely to develop muscle cramps. Remember - if you were drinking the night before, when the time comes to really dig deep, there mightn't be anything there.
It is also important to remember that drinking before or during exercise can lead to injuries. Alcohol in the body can slow down the healing process leading to an increased recovery time from an injury.
Alcohol and Sports InjuriesDrinking after the game or heavy exercise will have a major effect on soft tissue injuries. Alcohol:• dilates and relaxes blood vessels, which leads to more bleeding and swelling.• increases the time the body will need for recovery and repair.The sensible approach to alcohol and sport is:• give your body a chance to metabolise any alcohol in your system by avoiding alcohol 24 hours before playing or training.• put First Aid first, and if you’ve been injured, don’t drink alcohol until you’ve had treatment.
Meal frequency is the most important factor in any Sports program!
Meal Frequency:Optimum Digestion
Limit carbohydrate (complex and simple) intake in the later evening when activity level is low.
Evening meals should consist of a high source of lean proteins and fibrous vegetables & a low source of starchy/grain CHO to prevent excess calories and fat storage (excluding evening practices).
Eating the right combination of foods during your pre & post training workouts will be effectively replenished your bodies energy systems
Championship Football requires energy for:
Defenders: Agility, Precision, Endurance.
Midfielders: Endurance, Agility, Quickness, Precision.Forwards: Explosive power, Precision, Agility. Endurance Goalie: Explosive power/Quickness, Precision, Agility, Strength.
Most positions in GAA rely 98% on aerobic energy, which is provided largely by carbohydrate and fat
4 Hours Before
Eggs and Toast
Cereal with milk
Bake or broil food instead of frying it. Steam or microwave vegetables rather than fry them.
Examples and the best carbohydrates to eat are the Complex Carbohydrates - as found in foods such as Pasta, Rice, Noodles,Baked Beans, Pulses (beans,peas,lentils), Brown Bread, unsweetened Breakfast Cereals, Potatoes and sweetcorn.
Peaches apricots and bananas are excellent choices in fruit.
On match days fat and protein intake should be restricted and an easily digested pre-match meal eaten about three hours before kick-off - with a 'top-up' high protein snack consumed 90 minutes later.
The stomach should then be practically empty during the game
A baked potato, pasta or rice with a low fat sauce or breakfast cereal with low fat milk or banana sandwiches are all foods that are not too bulky and are easily digested.
For a high carbohydrate snack try toast (or muffins) with jam or honey, jelly sweets or sweetened cereal.
Drink orange juice with the meal and the snack.
After the game, a sweet snack should be consumed and fluids replaced.
Fluid replacement is probably the most important nutritional concern for a soccer player
Smoking has obvious health risks. It fills your
body with Carbon Monoxide amongst other
carcinogenics (cancer causing agents) etc..
The main danger with smoking in relation to
Nutrition is the damage smoke does to the
arteries throughout the body.
It filters through, making abrasions in the walls of the arteries. When Cholesterol is passing through the walls, these abrasions catch lumps of it and it stays there building up.
Eventually with Blood pressure rising, it will flush through the arteries breaking this lump off. This will in turn either travel to the heart casuing a blockage and heart attack or to the brain causing a stroke
…and nothing but the Truth so help me God!
reducing our risk of injury.