Food= Fuel Optimal Nutrition for the High School Soccer Player Sharon Arnold, MS RD Follow Me:

Importance of Nutrition When athletes focus on their nutrition they can… Improve exercise performance Decrease recovery time Prevent injury

Athlete’s Plate

PRE-EXERCISE

Pre-exercise meal Purpose: To ensure adequate stored carbohydrate in the muscles and to supply blood sugar to minimize fatigue during exercise Timing: Ideally consumed 2-4 hours before exercise event *If timing is limited a fruit smoothie or energy drink may be preferred (the closer to exercise the athlete eats, the smaller the meal) Content: The meal should be… High in carbohydrate Moderate in protein Low in fat and fiber (no fast food, high fat pastries/desserts)

Sources of carbohydrate with low fiber/fat content: Bagel, Breads with < 2 grams of fiber per serving Pasta, rice, cous cous Potato or sweet potato Cereals with < 2 grams of fiber per serving Fruit Fruit juice, energy drink Milk, yogurt (assuming no history of lactose intolerance) Waffles, pancakes, French toast (be careful with added fat) ***some athletes may be able to tolerate >2 grams of fiber prior to a work out

Pre-exercise breakfast example 2-4 hours before

DURING EXERCISE

Fueling During Exercise Purpose: To provide blood sugar and prevent fatigue during exercise > 90 minutes in duration It is important not to wait until onset of fatigue to provide carbohydrate!! Best source of fuel during exercise is via consumption of a sports drink containing 6-8% carbohydrate per liter. (34 oz)

POST-EXERCISE

Snack within 30 minutes post- workout Purpose: To provide protein for muscle growth and repair *Up to 20 grams of protein within 30 minutes of exercise To provide carbohydrate to restore muscle glycogen (stored carbohydrate) *Muscles are most susceptible to carbohydrate within 30 minutes following an exercise session

Post-workout snack: Examples Grams of proteinGrams of Carbohydrate 2 tbs peanut butter8 grams9 grams 6 oz Greek yogurt15-18 grams16 grams 8oz chocolate milk or soy milk 8 grams26 grams 1 whole egg7 grams0 grams 1 oz. meat, poultry, fish 7 grams0 grams 1.5 oz hard cheese8 grams0 grams 1 slice whole grain bread 3 grams18 grams

Post-exercise meal Purpose: To replenish muscles stored fuel to prepare the body for the next exercise session and to replace electrolytes Content: 2/3 of the plate should be carbohydrate and 1/3 of the plate should be protein Healthy fats (oils, nuts/seeds, lean protein) and fiber (whole grains, vegetables) should be part of the post- exercise meal

Post exercise dinner

Fluid Needs Before exercise: Current recommendation is 5-7 ml/kg body weight 4 hours before exercise Water with meals During exercise: Sports drinks are a better choice because of electrolytes and carbohydrates Adolescents should have frequent fluid breaks in a shaded area After exercise: (may take 4-24 hours to rehydrate) If food is available then water can be primary rehydration fluid If food is not available a sports drink is preferable to replace sodium and carbohydrate *should be followed by a meal with water within 1 hour post- exercise for optimal rehydration

Example: An athlete weighing 60kg (132lbs), should consume ~ ml (~10-14 ounces) of fluid 4 hours before exercise session **237ml = 8 oz

Coconut Water vs. Sports Drink CaloriesCarbs (g)Sodium (mg)Potassium (mg) Coconut Water (8 oz) Gatorade Thirst Quencher Caffeinated soda

Questions?

Reference Manore, M., Meyer, N., & Thompson, J. (2009) Sport Nutrition for Health and Performance. United States: Human Kinetics.