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ADELPHISOCCER
Nutrition
Nutrition may be one of the most underrated factors in an athlete’s training but is one of the
most important aspects that will help with development in the weight room and recovery
from on field play. Proper nutrition will help increase lean mass muscle, while helping to
decrease unwanted body fat, both crucial to sports performance. When looking to improve
an athlete’s nutritional intake we must focus on the three macronutrients: protein,
carbohydrates, and fats. Nutrient timing before, during, and after workouts/competition
will be key in optimizing the food the athlete consumes. Hydration is also another
underrated factors that athlete’s must monitor the days before activity, while performing,
and after activity.
Protein
- Alternate meals containing 25 to 35 g of high quality protein (2-3 g of leucine), with snacks in between containing BCAA’s, or a combination of BCAAs and a carbohydrate source (carbohydrate intake will be determined by the goal of the athlete).
- High quality proteins include milk proteins, egg proteins and meat proteins; athletes can also consume plant proteins but should not use them as a replacement for the above mentioned proteins
- Whey protein should be consumed immediately after a workout or on field play to increase protein synthesis, while casein protein should be consumed before sleep to keep a positive net protein balance within the body
- 1.6-2.2 grams of protein per kilogram of bodyweight in recommended to improve lean mass gains (ratio can possibly be as high as 2-3 grams per kilogram based on the athlete)
Carbohydrates
- In terms of general carbohydrate intake, 55-65% of total energy with a variety of natural carbohydrate food sources including fruits, vegetables and their juices as well as whole grain products etc.
- A general recommendation would be 6-10 grams of carbohydrates per kilogram of body weight depending on the gender and type of sport
- Ingest carbohydrate as soon as possible after completion of exercise. Ingest 1.0-1.5 grams of carbohydrate per kilogram of body weight during the first 30 minutes after exercise and every 2 hours for at least 4-6 hours thereafter
Fats
- Should make up about 20-35% of an athlete’s diet depending on the sport
- Important to consume a high level of omega-3 and omega-6 fatty acids to help reduce inflammation associated with activity
- Additional fish oil supplementation can help reduce inflammation caused from exercise
- The intake of fats close to workouts may actually interfere with performance
Additional Practical Applications
Combination of carbohydrates and protein supplementation before and after exercise to maximize gains
- Additional 1-2 small protein-rich meals could ideally be consumed to capture peak stimulation for up to 3 hours post exercise
- Casein protein consumption (anywhere from 20-40g) prior to sleep can improve overnight protein balance
- Higher protein intakes of up to 35% of daily energy intake will safely and effectively promote greater weight loss, fat loss, and preservation of lean man
- Supplementation 24-hours post exercise provides a greater anabolic response then supplementation without exercise
Hydration
- It may be beneficial to drink larger volumes early in exercise. That is, ingest fluid throughout exercise to ensure gastric volume is high after 40 minutes, and then ingest smaller amounts thereafter to minimize gastric volume towards the end of exercise
- Day before hydration is key to game day hydration status. Consume at least 1 pint of fluid 2 hours before activity; during competition athletes should drink 6 to 8 fluid ounces every 15 minutes; replenish fluids with 1 pint of fluid for every pound lost during activity
