Nutritional and Nutritional and Dietary Plans for Dietary Plans for

Soccer Tournament Soccer Tournament PlayPlayDr. David CarrDr. David Carr

Coordinator Coaching EducationCoordinator Coaching Education

Ohio UniversityOhio University

USYSA National Coaching Education StaffUSYSA National Coaching Education Staff

The IssueThe Issue

Youth soccer tournaments have become a Youth soccer tournaments have become a staple for a significant number of players at staple for a significant number of players at various age groups.various age groups. Tournament play for U-10 and up is commonTournament play for U-10 and up is common There are still a large number of tournaments There are still a large number of tournaments

for those players at U-9 and under but that is a for those players at U-9 and under but that is a discussion for another timediscussion for another time

Teams are likely to commit to playing in a Teams are likely to commit to playing in a minimum of 2-3 tournaments per seasonminimum of 2-3 tournaments per season

The Issue cont.The Issue cont.

Tournaments can cover 2-5 days and Tournaments can cover 2-5 days and potentially could have anywhere from 3-6 potentially could have anywhere from 3-6 gamesgames Games could be scheduled anywhere Games could be scheduled anywhere

between 7:00 am and 10:00 pmbetween 7:00 am and 10:00 pm There is a strong possibility of playing more There is a strong possibility of playing more

that one game per day and potentially three that one game per day and potentially three games in a little more than a 24 hour periodgames in a little more than a 24 hour period

Players, coaches and parents spend most of Players, coaches and parents spend most of their time at the field(s) or going to and from their time at the field(s) or going to and from them.them.

The QuestionsThe Questions

As a coach, how do I make sure my As a coach, how do I make sure my players have had appropriate players have had appropriate nutritional intake to give them the nutritional intake to give them the best opportunity to give maximum best opportunity to give maximum effort in every tournament game? effort in every tournament game?

When, what, and how much should When, what, and how much should players be eating?players be eating?

How can parents help? How can parents help?

The AnswersThe Answers

The American College of Sports Medicine The American College of Sports Medicine (ACSM) and the American Dietary (ACSM) and the American Dietary Association (ADA) recommend the Association (ADA) recommend the following:following: Eat 3-4 hours prior to physical activityEat 3-4 hours prior to physical activity Eat a meal high in carbohydrates (CHO) – (i.e. Eat a meal high in carbohydrates (CHO) – (i.e.

100-250 grams of CHO in a 400-1200 calorie 100-250 grams of CHO in a 400-1200 calorie meal)meal)

Eat a moderate amount of protein (PRO)Eat a moderate amount of protein (PRO) Eat foods that are low fat and with minimum Eat foods that are low fat and with minimum

fiberfiber

Sample Breakfast Sample Breakfast Food typeFood type Grams CHOGrams CHO 1 ½ Cups Ready to Eat Cereal1 ½ Cups Ready to Eat Cereal 3030 ½ Cup Milk (skim, 2%, whole)½ Cup Milk (skim, 2%, whole) 6 6 ½ Cup Orange Juice½ Cup Orange Juice 1515 1 small banana1 small banana 1515 1 slice whole grain bread or ½ bagel1 slice whole grain bread or ½ bagel

1515 2 teaspoons jam/jelly2 teaspoons jam/jelly 8 8 8 oz. Gatorade8 oz. Gatorade 1414

TotalTotal 103 103

Answers cont.Answers cont.

What happens when my players have an What happens when my players have an 8:00 am game and need to be at the field 8:00 am game and need to be at the field by at least 7:30?by at least 7:30? Do I get them up at 4:00 am so they can eat?Do I get them up at 4:00 am so they can eat? What should they eat?What should they eat? How much should they eat?How much should they eat? How much should they drink?How much should they drink?

CHO and Fluids = Most effective CHO and Fluids = Most effective ergogenic aidsergogenic aids

Answers cont.Answers cont. Alternative Pre-exercise guidelinesAlternative Pre-exercise guidelines

.5 gram CHO/lb. body weight - 1 hour before .5 gram CHO/lb. body weight - 1 hour before comp.comp.1 gram CHO/lb. body weight – 2 hours before 1 gram CHO/lb. body weight – 2 hours before

comp.comp.1.5 grams CHO/lb. body weight – 3 hours 1.5 grams CHO/lb. body weight – 3 hours

before comp.before comp.2 grams CHO/lb. body weight – 4 hours before 2 grams CHO/lb. body weight – 4 hours before

comp.comp.

Example: 125 lbs x .5 CHO/lb. = 62 grams CHOExample: 125 lbs x .5 CHO/lb. = 62 grams CHO

Sample Alternative MenuSample Alternative Menu

Alternative menu Alternative menu 1 small banana1 small banana 15 CHO15 CHO ½ bagel or eng. Muffin½ bagel or eng. Muffin 15 15

CHOCHO ½ cup O.J.½ cup O.J. 15 CHO15 CHO 1 teaspoon jam/jelly1 teaspoon jam/jelly 4 CHO 4 CHO 8 oz. Gatorade8 oz. Gatorade 14 CHO14 CHO TotalTotal 63 CHO 63 CHO

1hour before comp.1hour before comp.

Training DietTraining Diet 6-10 grams CHO/kg body weight6-10 grams CHO/kg body weight 2.5 – 4.5 grams CHO/lb body weight 2.5 – 4.5 grams CHO/lb body weight

(ACSM/ADA recommendations)(ACSM/ADA recommendations) Cereals, fruits, vegetables, whole grain Cereals, fruits, vegetables, whole grain

breads, pasta and legumes have high breads, pasta and legumes have high amounts of CHOamounts of CHO Example: 125 lbs. (57 kg) x 3 grams CHO/lb x Example: 125 lbs. (57 kg) x 3 grams CHO/lb x 4 cal/gram = 1500 calories from CHO per day 4 cal/gram = 1500 calories from CHO per day

(60%)(60%) 300 calories PRO per day (12%)300 calories PRO per day (12%) 700 discretionary calories - fats (28%) 700 discretionary calories - fats (28%)

Training Diet cont.Training Diet cont.

Protein (based on 300 calories per day)Protein (based on 300 calories per day) Age RangeAge Range Grams PRO/kg body Grams PRO/kg body

wt.wt. 4-84-8 .95.959-139-13 .95.9514-1814-18 .85.85>19>19 .80.80>19 endurance training>19 endurance training 1.2 – 1.41.2 – 1.4Teen endurance training – add 10% 1.3 – 1.5Teen endurance training – add 10% 1.3 – 1.5Example: 57kg x 1.3 = 74 grams PRO x 4 cal/gm Example: 57kg x 1.3 = 74 grams PRO x 4 cal/gm

= 296 calories PRO/day= 296 calories PRO/day

During the EventDuring the Event Maximum muscle uptake of CHO = 60 Maximum muscle uptake of CHO = 60

grams/hr.grams/hr. 8 fluid oz. (5-7% CHO sport drink every15 8 fluid oz. (5-7% CHO sport drink every15

minutes as possible during play breaks – have minutes as possible during play breaks – have water/Gatorade bottles readily available on water/Gatorade bottles readily available on bench/sidelinebench/sideline

Hydrate 16-20 fluid oz. of a sports drink within Hydrate 16-20 fluid oz. of a sports drink within 2 hours of competition start2 hours of competition start

Consider 16 oz. at halftime if drinking during Consider 16 oz. at halftime if drinking during play is not easily done play is not easily done

The greatest amount of glycogen depletion The greatest amount of glycogen depletion occurs in the first half of a match occurs in the first half of a match (Reilly and Thomas , (Reilly and Thomas , 1976)1976)

Glycogen DepletionGlycogen Depletion

After the EventAfter the Event

What is post game weight compared to pre-What is post game weight compared to pre-game weight? Do you have a way to measure game weight? Do you have a way to measure this?this?

Drink 24 fluid oz. to replace each lb. weight Drink 24 fluid oz. to replace each lb. weight lost during playlost during play

A sport beverage is the best choiceA sport beverage is the best choice As soon as possible after the match, begin As soon as possible after the match, begin

consuming CHO-rich foods to rapidly begin consuming CHO-rich foods to rapidly begin replacing glycogen stores – look to consume replacing glycogen stores – look to consume 8-10 grams/kg body weight in the 24 hours 8-10 grams/kg body weight in the 24 hours following strenuous playfollowing strenuous play

Carbohydrate Need After Carbohydrate Need After ExerciseExercise

.75 grams CHO/lb. body weight .75 grams CHO/lb. body weight within 30 minuteswithin 30 minutes

Additional .75 grams CHO/lb. body Additional .75 grams CHO/lb. body weight within 2 hoursweight within 2 hours Example:Example: 160 lb. athlete x .75 grams 160 lb. athlete x .75 grams

CHO = CHO = 120 grams CHO120 grams CHO 2 oranges (60 grams CHO) and 32 oz. 2 oranges (60 grams CHO) and 32 oz.

sports drink (55 grams CHO) = 115 grams sports drink (55 grams CHO) = 115 grams within 30 minuteswithin 30 minutes

QUESTIONS?????????QUESTIONS?????????