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FUEL FOR PERFORMANCES

Discover how to optimize your nutrition and hydration for peak performance in UCF soccer. Athletes should aim for 64-72 ounces of fluids daily, adjusting for sweat loss. Monitor urine color to ensure it remains pale yellow—hydration is key. Maintain a balanced intake of proteins, carbs, and fats by eating every 4-5 hours and incorporating at least 5 servings of fruits and vegetables daily. Stay energized with strategic meals and snacks, and learn the importance of carb intake before and after matches to fuel and recover effectively.

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FUEL FOR PERFORMANCES

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  1. FUEL FOR PERFORMANCES UCF SOCCER NUTRITION

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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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