Your nutrition is key to performance! I know it is super cliche and everyone says it, but that’s because it is SO IMPORTANT! That’s why SOS is here with NUTRITION MADE EASY, so you no longer have to wonder how to optimize your health!
I would break your nutrition down into 3 simple blocks.
THE BEFORE
THE RIGHT BEFORE
THE AFTER
Simple enough?
Before jumping into the 3 blocks, here are a couple facts to know.
2% dehydration is equal to a 10% decrease in workout/energy capacity.
An average soccer game, you will run about 4-9 miles per game.
You can lose as much as 3 liters (100 ounces) of salt in hot conditions.
The biggest thing to remember is that WATER is super-duper IMPORTANT.
I say this because I know a lot of players who would rather reach for a soda than water. It’s okay sometimes but really focus on your water intake!
If you don’t enjoy water’s natural flavor! Check out these products to make getting electrolytes in after workouts a lot easier!
THE BEFORE
The before is anywhere from 2 days to the day before matches and activity.
These are the most important days of preparation.
The day before, you want to have high-carbohydrate meals to help fuel your muscles. I would say about 2/3rds of your meal should have some forms of carbs.
List of carbs:
bread, bagels, rice, pasta, tortillas, potatoes, cereals, fruits, juices, vegetables, yogurt, and milk
the other 3rd should be protein.
Proteins:
lean red meats, poultry, fish, shellfish, eggs, milk, cheese, soy products, beans, nuts/nut butters and seeds.
STAY AWAY FROM FRIED FOODS!
Here are a couple sample meals:
Pastas with red sauce, baked potatoes with lean meat and veggies, bean and cheese burritos with avocado, waffles and peanut butter, pizza with veggies and meats, fruit or juice with meals during the day, meat sandwiches with veggies
THE RIGHT BEFORE
This will be broken down into two sections, breakfast and pre-activity.
For breakfast you want to have something with high carbs and low in fat, and a small amount of protein depending on your stomach tolerance.
Make sure this meal is at least 3 hour or more before your match or activity.
Sample meals:
waffles with PB and fruit, fruit or yogurt smoothies with toast, granola bar, PB&J sandwich, oats/oatmeal with fruit, bagel sandwich with egg and cheese
If your exercise is less than 2 hours away, you can snack on things like
bagels, yogurt, crackers, cereal, granola bars, pretzels, trail mix, energy bars, or canned fruit
TID BIT: if you are a heavy sweater or have multiple competitions you should eat more salty snacks to help retain fluids and maintain good hydration
Between matches: more than two hours apart you want to have carbs and proteins
sandwiches, cereal with yogurt, pb&j sandwiches and juice, pasta salad or rice bowls
less than two hours apart: the meal should be mostly carbohydrates.
THE AFTER
To restore your muscle glycogen, repair damaged muscles and replace your lost fluids, you should refuel within 30 minutes or so after your exercise.
This window helps maximize recovery. You should look to eat half a gram per pound of body weight in carbs and 10-20 grams of protein.
Quick meals to eat after exercise:
bagel with peanut butter and a sports drink, sports bar and sports drink, low-fat chocolate milk, bowl of cereal with yogurt and nuts, fruit with crackers and cheese, protein/carbohydrate repletion drinks or meal-replacement drinks, or thick-crust veggie pizza with fruit
All of these meal examples should always include fluids to replenish your water loss and electrolytes.
There you have it. Never wonder what you should eat when you are trying to perform at your best level.
Leave a Reply