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Womens Soccer Sports Nutrition

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Kristina Tiernan

on 13 March 2015

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Transcript of Womens Soccer Sports Nutrition

Protein & Muscular Development

- Carbs are the bodys main source of fuel
- Carbs should be the foundation of every meal and
snack (60% of total calories)
- Fuel our muscles, protect against muscle fatique, and can help reduce constipation.
- provide 4calories/gram

All food is comprised of 3 marconutrients:

carbs, protein, fat
Aids in tissue repair, immune function, and preserving lean muscle mass
Protein intake by itself does not build muscle. Muscle mass is increased by resistance strength training .
The best sports diet contains adequate, not excessive protein.
More is not better! Excess protein that is consumed is burned for energy or stored as energy or fat.
Provides 4 calories/gram

By: Tina Tiernan, RD and Amanda Turnbull

How an athlete decides to fuel his/her body can be a game changer- the difference between winning or losing could come down to how you FUEL YOUR BODY...
1. Nutrition Basics
2. Timing of meals/snacks
3. What to eat/not to eat
4. Hydration
5. Eating on the Road
6. Body Image
Athletes needs
- 3-5grams of carbs per lb of body weight

Example: 130# athlete needs 390-650 grams of carbs each day (1560-2600 calories from carbs alone)

- Be sure to space your carb intake through out the day and not just at one big meal.

Pancakes, bagels, bread, pasta, rice, starchy vegetables, fruit, beans, milk, juice etc
Meats, poultry, fish, soy products, beans

oils, nuts, peanut butter, avocados
2 types of Carbs: Simple & Complex
Fruit, Milk/milk products, Candy, Syrup, Soda
Provide a quick burst of energy but does not sustain our body for a long time

Whole grains (bread, pasta, brown rice, oatmeal), vegetables
Digested very slowly, so our bodies are provided with energy for a longer time.
Types of Carbs
Protein Needs for Athletes
0.6-0.7g per pound of body weight
Example: 130# athlete should consume 78-91grams protein/day
Eating the RIGHT foods at the right TIME can significantly improve your performance and muscular development. Proper nutrition can make or break your time in the gym!
Importance of Fueling BEFORE Exercise

Eating before your workout/game can help...
Prevent fatigue
Prevent against low blood sugar levels
Give you energy
Pre-exercise meals/snacks should consist of carbohydrates (whole grain bread/pasta, brown rice, starchy veges like potatoes, etc as well as a small amount of protein.
Choose foods you have had before. (aka dont try new foods, especially on game day)
If you are eating within 2 hours of your game/workout, semi solid foods or liquid meals might be a better choice.
yogurt, chocolate milk, fruit smoothie

Provide protection to organs, needed for normal growth and development, fueling your muscles
20-35% of total calories; provide 9calories/gram
We need fat to give us vitamins A,D,E and K
Fat adds flavor to food & makes you feel full
We do NOT need any trans fat, saturated fat or cholesterol from food. (saturated fats)
Good Fats, or unsaturated fats can help lower our cholesterol levels.
You should limit/avoid fried foods, whole fat dairy products, butter, etc
Nutrient Timing

Recommended Pre-Workout/Game Foods
Oatmeal with brown sugar, almonds and a banana
Whole wheat bagel with peanut butter, banana and a glass of skim/1% milk
Plain yogurt with fruit and dry oatmeal
Sandwich with whole wheat bread and lean meat with a glass of skim/ 1% milk
Fueling DURING workouts/Games
During endurance exercise, we use energy, or calories. Most of the calories we burn come from carbohydrates.
Depending on the duration of your exercise, it is sometimes benefical to consume a food/beverage during your workout/game.
Ideal foods/beverages include:
Sports drinks that contain carbs & electrolytes
Easy digested carb rich foods like a banana

Be sure to balance your food intake with adequate fluids to match your sweat loss/avoid deydration
Fueling AFTER exercise

It is crucial to make sure you consume carbs and protein after a workout/game
The sooner you eat/drink, the sooner your body can begin to replinish your bodys energy stores, recover from injury, and build muscle.
Ideally you should aim to consume something within 0-60minutes from the time you finish your workout.
Snacks Ideas:

smoothies with berries and plain yogurt
glass of chocolate milk
granola bar
wholegrain cereal with low fat milk
Meal Ideas
Veggie omlet with whole wheat toast and a fruit smoothie
Sandwich on whole grain bread/wrap with lean meat, veggies, banana a and a plain yogurt
Whole wheat pasta with veggies and tomato sauce, lean protein, an apple and a glass of milk
Lean protein and veggie stir fry over brown rice with a glass of milk
Timing is important. Plan to eat before a workout but dont stuff yourself where it will impact your performance.
Dont experiment on game day! Stick with familiar foods that you know will not upset your stomach/give you discomfort.
What works for someone else might not work for you.

Hydration during Exercise
Staying hydrated is important, especially for athletes.
Athletes can quickly become dehydrated due to heat/humidity and excessive sweat losses.
Even 2-3% of fluid loss for athletes can lead to decreased performance
How to monitor your hydration status...
Monitor your urine output & color
Clear pee is the way to be!
Weigh yourself before and after your workout.
Any weight loss = fluid loss.
How much fluid...
16-20fl oz at least 4 hours BEFORE exercise
8-12fl oz 10-15min BEFORE exercise
3-8fl oz every 15-20min DURING exercise
Do not drink more than one qt (32oz) during exercise
If you weigh yourself, drink 20-24fl oz for EVERY lb lost.

Getting Enough Calories
As a college athlete, you need a lot of calories to maintain your weight. However, this does not mean you should fuel your body with junk food, pizza, fried chicken, etc. Fueling your body correctly with healthy foods is more beneficial because these foods also supply your body with vitamins and minerals. To get sufficient calories, you may need to add snacks, a 2nd dinner to your daily intake, or high calorie foods - nuts, avocados, oils, olives etc.
**Watch your intake of fat before exercise
While your traveling...
If you are eating on the road, make sure to pack non-perishable foods or order something you have had before. (granola bars, whole grain crackers, fresh fruit, whole grain bagels, etc)
Dont forget to pack plenty of fluids
Dont experiment with new foods. Stick with whats familiar.
Make sure to consume..
Adequate carbs for sufficient energy
Healthy fats to meet energy needs
Lean protein for muscle building & repair
Tina Tiernan, RD
Campus Dining Dietitian
office #: 631-632-9979
Put a whole in your diet!
Choose whole grain cereals: wheaties, cheerios, Total, Kashi, Oatmeal, etc
Whole grain breads, pastas, flour tortillias, crackers, etc
Brown Rice, Quinoa
A high energy breakfast sets the stage for a high energy day!
Make sure your breakfast includes carbs with some protein.
Breakfast ideas:
whole grain cereal with low fat milk and a banana
Yogurt with fruit and granola
Whole wheat toast with peanut butter and a banana
Whole wheat toast with HB egg, milk
Early Practice??

Plan ahead! Make or buy your breakfast the night before to save time in the morning
Stock your Dorm & Fridge
Whole wheat bagels
Rice cakes
Fruit (bananas, apples, etc)
Granola Bars
Peanut Butter, nuts, seeds
If you experience discomfort from eating and then directly going to practice you need to allow more time for your stomach to digest your food or you may need to change what you are eating.

For some people, waking up 2-3 hours before practice, eating and then going back to bed can help solve this problem.

Breakfast: oatmeal with almonds, banana, glass of milk
Post work out meal/snack: egg sandwich, yogurt with berries
Lunch: Pasta with marinara sauce and meatballs with a small salad
snack: trail mix (nuts & dry cereal)
Dinner: Grilled chicken sandwich on a whole wheat bun with an apple and a glass of milk
snack: hummus, pretzels, carrot sticks, string cheese

Eat Often
Proper hydration needs to occur everyday- not just game days!
Start now- by building good hydration habits
Drink water when ever possible
It takes the body about 2 weeks for our cells to become used to being hydrated
**Thirst is not a good indicator of dehydration.

muscle fatigue, decreased decision making, reaction times & concentration, heat illness (cramps & heat exhaustion)
Eat at least every 4 hours! Be sure to include a carb & protein at every meal and snack!
1 slice of bread = 15grams
1/3 cup pasta, rice = 15grams
1/2 cup of mashed potato = 15 grams
1 apple = 15grams
1 small banana = 15grams
1 cup (8oz) of juice = 30 grams
1 cup milk = 12grams
= 2 slices of bread (30grams), 2 hardboiled eggs, large banana (30grams), glass of milk (12grams) =

= chicken sandwich on a roll (30grams), with an apple (15grams) and a glass of orange juice (15grams) =

= 1 cup pasta (45grams), 1/2 cup marinara sauce (15grams), meatballs (0 grams), bread roll (15grams), small salad
= 75 grams

= bowl of cereal (30 grams), 8oz milk (12grams), 3/4 cup berries (15grams) =
= Peanut Butter & Jelly sandwich on 2 piece of bread (30grams), with a peach (15 grams) and a yogurt (30grams)=
60 grams
=12 oz chili soup ( 45) with crackers (15 grams) and a glass of milk (12 grams)
= 72grams

= 396 grams carbs
I ounce of meat = 7 grams
deck of cards= 4 ounces (28grams)
1 large egg = 6grams
1 cup yogurt = 11grams
1 oz of cheddar cheese = 7grams
1 tbsp of pbutter = 4.5 grams
Sound like a lot?

Adequate calories are needed to keep protein from being burned as energy
To keep up with your training regimen, you need to fuel your body adequately.
The extra calories are NESSECARY to give you the energy needed to perform your best.
Dont compare your food intake to someone elses becuase your needs are different - based on height, weight, and exercise level.
What is it?
It consists of 3 interrelated conditions
Disordered eating - avoiding certain foods to eating disorder
Amenorrhea- increase exercise, decrease in calories, can lead to a decrease in estrogen = irregular periods
Osteoperosis- from poor nutrition/decreased calcium intake- leads to stress factors and other injuries.
Some females who exercise intensely and don't supply their body with the fuel it needs can develop a problem called the Female Athlete Triad.
Many girls have concerns about the size and shape of their bodies.
As college athletes, you will have more muscle and a bigger bone structure compared to non-athlete females.
People who are fit and active enough to compete in sports generally have more muscle than fat.
Having some fat is essential to cushion/protect our organs, keep us warm, and to nourish a healthy baby when necessary.
We come in all different shapes and sizes, most of which are genetically pre-determined.
Love the body you have and appreciate the things it can do for you!
Nutrition Basics

What not to eat!
Body Image
Eating on the Road..
Follow me ...
Full transcript