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I Professional Football Nutrition Call today on 0870 8033833.

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Presentation on theme: "I Professional Football Nutrition Call today on 0870 8033833."— Presentation transcript:

1 I Professional Football Nutrition Call today on

2 Introduction to Soulmatefood Soulmatefood work with leading sports nutritionists to produce award winning tailor-made lifestyle diets for sporting professionals delivered to you anywhere in the UK where ever your game may take you. At Soulmatefood we take the stress away from planning, buying and cooking meals and instead provide a freshly chef prepared, scientifically driven and personalised nutrition strategy designed around your daily schedule. At Soulmatefood we know that with any great player comes great preparation, a good nutrition strategy will reduce recovery time, improve adaptation to training and improve fitness, all of which leads to better match fitness and a faster, fitter and stronger player. Call today on

3 A service aimed at professional footballers At Soulmatefood we know that in today’s game most clubs are playing over 50 games a year -Premier Leauge up to 38 games -Champions League up to 13 games -FA Cup up to 6 games -Carling Cup up to 8 games -Plus international games up to 10+ With increasingly smaller recovery periods in which players are expected to recover from match play and injury, good nutrition is becoming increasingly more important. Call today on

4 The demands on a football player Football is a physically demanding game requiring a high rate of energy… The basics… -Average distance covered by a top-class outfield player during a 90-minute match is over 6.2 miles at an average speed of over 4.4miles per hour Techniques -Multi speed running, jumping, direction change, tackle, accelerate and decelerate, etc., and each of these individual tasks requires an energy input over and above that of most athletes. The Science -The true demands on a player can be approximated at roughly 70%VO 2max, based on evidence of heart rate, sweat loss, increase in body temperature, and depletion of carbohydrate stores within the muscles (intramuscular glycogen). Call today on SOURCE: Soulmatefood is the solution to maintaining a high rate of consistent energy

5 We are talking to the club nutritionists Why? 1.Because they understand the importance of nutritional intake as part of a players performance. 2.They work under the head coach or team doctor and are best placed to understand the individual requirements of the players. Player and industry feedback We also pride ourselves on engaging with associations, coaches and perusing feedback from players to ensure we get it right balance Call today on Soulmatefood’s aim is to find the fit between food and player.

6 Choose your personal plan Pre Game Plan Train low compete high (low carbohydrate 3-6 g. kg -1 on training days and high carbohydrate day before matches and match day 10g. kg -1 ). Pre match meals, low GI 4-3 hours before, high GI 1 hour - 45 minutes before Player Plan Different menus for different positions e.g. outfield players (CM higher than rest), keepers (lower CHO, reduced calorie intake) Season Plan Periodised menus e.g. pre season (high volume training, higher CHO) in season (higher protein to reduce non-impact injuries), off season (reduced intake to limit weight gain) Injury Recovery Plan Different lengths depending on injury severity (acute 2-3 weeks or chronic injury +3 weeks) Call today on

7 Injury recovery plan example menu Day 2 Breakfast (antioxidants) Blueberry Protein Yoatie A.M. Snack (antioxidants & protein) Cranberry & Apple Protein Bar Lunch (thermogenics, zinc, phytochemicals) Cajun & Chilli Beef & Cabbage Wholemeal Wrap P.M. Snack (dietary nitrates, antioxidants, protein, calcium) Spinach & Ricotta Muffin Dinner (omega 3, casein, vitamin D, dietary nitrates,) Poached Salmon with Asparagus, Beetroot, Orange & Fennel Pre Sleep Snack (casein & antioxidants) Low Fat Greek Yoghurt blended with black cherries Call today on Day 1 Breakfast (omega 3, vitamin D + Casein) Smoked Salmon & Low Fat Cottage Cheese Spinach Pancakes A.M. Snack (Antioxidants & Protein) Blueberry Protein Shake Lunch (Protein, HMB & Phytochemicals Chicken Noodle Stir Fry (Onions, leek, carrot, cauliflower, broccoli) P.M. Snack (dietary nitrates & protein) Protein Beetroot Brownies with Red Grapes & Raspberries Dinner (zinc & iron, thermogenic spices) Beef Massaman Curry with Wholegrain Rice (turmeric, chilli, cayenne pepper) Pre Sleep Snack (casein & antioxidants) Cottage Cheese with Raspberries

8 The science behind the injury recovery plan Increase omega 6 and reduce omega 3 to aid inflammation in the early stages then increase omega 3 and reduce omega 6 to a 1:2 ratio (increase olive oil, salmon and mackerel, reduce eggs, sunflower oil, nuts, seeds, avocado). Increase EPA:DHA ratio 2:1. Wall et al. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition reviews. 2010; 68 (5): Vitamin D to help calcium absorption for ligament and bone injuries (mackerel & salmon again) Increase antioxidants to aid recovery, reduce soreness and reduce oxidative stress (vitamins A, C, E, zinc, selenium, phytochemicals) from blueberries, cherries, raspberries, red grapes, onions, leeks, carrots, broccoli, cauliflower, cabbage. Increase dietary nitrates to increase vasodilation and improve blood flow to injury (beetroot (best!!), spinach and green beans). Increase protein content (2.5g/kg/day) to protect lean muscle mass. Depending on severity of injury increase calorie intake by BMR + EE kcal to aid repair and account for increased metabolism for first 5 days then reduce after 5 days. Chilli Peppers and Cayenne pepper to as thermogenics to increase metabolism and reduce fat gain. Add a pre sleep snack, slow release protein (casein) zero fat yoghurt/cottage cheese protect lean muscle mass and prevent wasted and add blueberries or cherries for antioxidant. Boirie, Y. et al. Slow and fat dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences of the United States of America. 1997; 94: Use turmeric in dishes, reduce inflammation Possible use of oysters (whether they keep or not) very high in zinc to increase wound healing or sesame seeds, beef. Demling, Robert H. Nutrition, anabolism, and the wound healing process: An overview. Journal of Plastic Surgery. 2009;9 HMB intake to preserve lean muscle mass via asparagus, cauliflower, alfalfa sprouts, grapefruit, beef & lamb Zachini et al. HMB supplementation: clinical and athletic performance-related effects and mechanisms of action. Amino Acids. 2011; 40 (4): Nicastro et al. An overview of the therapeutic effects of leucine supplementation on skeletal muscle under atrophic conditions. Amino Acids. 2011;408 (8): After 5 days (depending on injury severity) reduce carbohydrate to 2g/kg/day

9 Nutritionists - Mark Ellison EIS Nutritionist for Manchester United, Sale Sharks and GB Boxing. Disciplines around fuelling performance, giving nutrition advice and understanding the needs of international athletes. - Tom Whitehead developing injury menu’s and defining how to improve footballer performance. Our Clients Football Manchester United FC Wolverhamptom Wanderers FC Boxing Amateur Boxing Association Rugby Scottish Rugby Harlequins R.F.C Cricket England Wales Cricket Board Olympics Iwan Thomas Olympics 2012 Athletes Cycling David Brailsford Bradley Wigins Ed Clancy Call today on


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