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”