Optimize Your Sports Nutrition for Maximum Performance
Learn how to fuel your body effectively for sports like soccer with the right balance of carbohydrates, protein, and fats. Making good decisions, planning your meals, and incorporating nutritious foods can significantly enhance your energy levels and overall performance. Explore examples of ideal meals and snacks to kickstart your day with the right amount of protein, carbs, and calories.
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EAT LIKE YOU MEAN IT SPORTS NUTRITION Amy Mullins, MS, RDN Family & Consumer Sciences Laurie Osgood Family & Consumer Sciences
-Lots of running and Lots of sweating! -Requires lots of energy -Carbohydrate, fat, and protein supply calories -Calories make energy SOCCER IS AN INTENSE SPORT Not just ANY energy will do
IF THIS IS WHAT YOURE EATING YOU CAN DO BETTER!
EATING BETTER Everyday food, not just what you eat right before practice or a game, builds up your supply of: Energy Micronutrients Hydration
GOOD DECISIONS Often making good decisions begins with PREPARATION & PLANNING! Maybe that means: Getting up a few minutes earlier to eat breakfast Bringing lunch and snacks from home Choosing different fast-food lunch places Knowing the best choices at frequented restaurants Bringing a water bottle from home
YOUR EVERYDAY PLAN Breakfast Lunch Dinner Snacks Don t skip Meals
YOUR EVERYDAY PLAN Good carbohydrates (fruits, vegetables, milk & dairy, whole grains) Lean protein (chicken, beef, pork, fish, peanut butter, nuts, eggs, cheese) Good fats (less fried foods, less fatty meats, less cookies/snack cakes/chips/junk snacks)
EXAMPLES-----BREAKFAST Oatmeal, almonds or walnuts, low-fat milk, banana Whole wheat toasted scrambled egg and cheese sandwich, orange or apple juice Whole wheat banana peanut butter waffle sandwich, low-fat milk Dried fruit, nuts, cheerio trail mix and yogurt cup
MORNING ENERGY 10 grams of protein 15 to 30 grams carbs 100 to 250 calories
MORNING ENERGY 10 grams of protein 15 to 30 grams carbs 100 to 250 calories
LUNCH FROM HOME Turkey or Ham & cheese sandwich or wrap, apple or banana, baked chips Peanut & Butter sandwich, banana or grapes, yogurt or pudding cup
CAFETERIA LUNCH Lean protein = meat? Good carbs = fruit, milk, bread Easy on the fat Hydration = milk, 100% juice, WATER
FAST FOOD LUNCH 4 For $4 What a Bargain
EXPERIMENT AND BUILD A BETTER LUNCH Bread Protein Produce Sauce Sides Drink Burrito Wrap Sandwich
FAST FOOD OPTIONS Good carbs Lean Protein Grilled Not Fried Avoid high fat meats like hot dogs, sausage, pepperoni, salami, etc. Pizza is okay if its light cheese and meat, heavy veggies Easy on the Fries choose sides like baked potato, soup, cooked veggies, or cut fruit Avoid soda and other empty nutrition drinks choose water, 100% fruit juice, milk Low in FAT
EXAMPLES----DINNER Pasta, meat sauce, mixed vegetables, low-fat milk Grilled chicken sandwich on whole wheat bun, baked beans, grapes, milk Grilled chicken or steak fajitas, black beans, peppers & onions, shredded cheese, guacamole, salsa, and a side of corn, milk Grilled lean pork chop, baked sweet potato, green beans, fruit, milk
EXAMPLES----SNACKS Whole fruit (apple, orange, banana, grapes) with string cheese Peanut butter and celery, apple, or banana PB & J sandwich Dried fruit and nuts trail mix Hummus and carrots/celery Granola or cereal bars Cheese or peanut butter crackers
YOUR PRACTICE/GAME PLAN To keep enough glycogen stored and enough glucose ready for use carbohydrates should make up most of your food intake (50%).
BEFORE: (4 hours) Drink 7-20 oz. of water or a sports drink (3-4 hours) Eat a meal high in good carbs, moderate in lean protein, low in fat (1 hour 30 min.) Eat a snack high in good carbs, moderate in lean protein, low in fat DURING: (every 15-20 min.) Drink 5-10 oz. of sports drink or water AFTER: (within 30 min. post-exercise) Snack with good carbs and lean protein, low-fat (within 2 hours post-exercise) Meal with good carbs and lean protein, healthy fat (over the next 24 hours) Replace every pound of fluid lost, by drinking 16-24 oz. water or sports drink
REFERENCES: Photo credits: www.pexels.com www.pizzahut.com www.wingstop.com www.wendys.com www.chickfila.com www.produceforkids.com Amy Mullins Registered Dietitian/Nutritionist www.naturesownbread.com Sources: www.scandpg.org Email questions and comments ! AmyMullins@UFL.edu www.nutritioncaremanual.org
