Welcome to my web site VSOCCER
- John Von Klopp
Players and coaches alike assume that diet only becomes a factor at the highest level of the game Not so! Nutrition makes a significant difference -- at all levels and ages! Eating and drinking incorrectly before a game for example, can cause a sudden rise in insulin, followed by a sharp drop in blood sugar. The result is lethargy and jelly-like legs. Another example... Eat too close to kick off and it can leave feeling sick and nauseous. Why? When food is in your stomach, it becomes your body's highest priority... Blood is directed to the digestive system in order to process the meal quickly before the food has chance to spoil and ferment. When you exercise heavily, blood is shunted away from major organs (and the digestive system) in order to supply working muscles with their increased demand for oxygen. A feeling nausea is the body's way of limiting exercise so that blood can be directed once again to the digestive system. Ignore it, or push too hard and the only option left is to physically expel the food from your system! Ideally then, you should eat a suitable meal 3 hours before kick off. (Maybe two hours for those Under 10 years old with such high metabolism) Any closer to kickoff and you run the risk of feeling sick. But more than 3 hours and you could go into the game feeling famished and weak from low blood sugar. What about drinking and optimal hydration? There are several different types of sports drinks:
· Hypotonic - (Fluids, electrolytes and a low level of carbohydrate) Hypotonic drinks are diluted carbohydrate electrolyte solutions which are less concentrated than body fluids and are therefore rapidly absorbed by the body. They begin the re-hydration process while simultaneously helping to replenish carbohydrate energy reserves. · Isotonic - (Fluid, electrolytes and 6-8% carbohydrate) Isotonic drinks have a similar carbohydrate electrolyte concentration to the body's own fluids. They are best used later in the recovery process to boost energy intake while still encouraging fluid uptake during the final stages of re-hydration. · Hypertonic - (High level of carbohydrate) Hypertonic drinks are solutions with a higher carbohydrate electrolyte concentration than body fluids. In general these types of drinks contain large amounts of carbohydrate and are therefore best used as energy supplements during periods of heavy training, when energy expenditure is likely to be high. For now, isotonic drinks are best before a game (but not to close to kick off) and hypertonic drinks are best after a game. Hypotonic drinks are useful during hot weather conditions when the most important factor is dehydration. Too much fluid can actually be detrimental to performance and more is NOT necessarily better. Here are a few links to try and help you figure this out Rocklin Soccer While weight gain may not become a problem, your overall health and performance will be adversely affected. Too often, health and fitness is judged by weight. But the old adage "you are what you eat" is as true for soccer players as it is for everyone else. With proper nutrition every system, organ and cell can function more effectively. The net result is greater athletic potential. It's not all about our intake but rest as well. People need sleep. Sleep helps us think more clearly than if we go without sleep. Sleep also is the time when we grow most. While asleep we repair sore muscles which become stronger. Sleep helps repair wounds, or even take care of a simple head ache. Our intake is a little different. But part of what we need also. We have to eat, so food should be nourishing, energizing and pleasurable. Food has many textures, flavors and nutrients Because we're about soccer and you should have it at every practice and game, let's start with water. Water - Water is vital. Water is a part of every cell. Water is essential for all life. What does the science teacher tell you about how much of your body is made of water? Just remember it's most important. Vitamins and minerals - Important micro nutrients found in a variety of foods. Vitamins are nutrients required for essential metabolic reactions in the body. Carbohydrates, Protien and Fat - Carbs and Protein contribute four calories per gram and fat is nine calories per gram. This is where most of your energy will come from. Daily nutrition goals for the athelete are: 55-75 % Carbohydrates Calorie requirements for the ACTIVE: Female ages: 4-8 1400-1800 Male ages: 4-8 1600-2000 Below are some ideas for you to try. Many ideas come from Carla Overbecks book "the Soccer Moms' Cookbook". Remember that if there's is something that you can't have, replace it with something you can have with similar protein and calorie count etc. |
Pre Game Breakfast |
Fast Break (Wrap n Roll) (Serves 4) 1 Tbsp Canola Oil Salsa is optional as well This is perfect for being on the move. Since we have microwaves, most of it can be prepared the night before. Cook the potatoes in a skillet with canola oil over medium heat till tender. While potato is cooking beat the eggs and mix the mustard with salt and pepper. Add the salt and pepper and egg. Sprinkle the bacon bits over all of it. Add the mixture into the tortillas, roll it up and Let's go to the game!!! (Add the salsa if you like that extra flavor) |
Free Kick (Yogurt Parfait) 1 Cup of favorite low fat yogurt Mix them the way you think you would like them. This whole quick snack is perfect for you to make the way you want to. Add more fruit for one flavor and texture and then the Grape-Nuts change the texture by itself. |
Beyond Breakfast |
(Serves 6) 1 Tsp olive oil Parmesan is optional Cook the noodle while following the directions below. Combine first three ingredients and when the chicken is done cooking, add chicken. Toss chicken into pasta. Pour broth all over and stir to coat every part of the meal. |
Trying to build strength? Are you running hard? Kicking Hard? Playing Hard but just don't feel like you're gettin stronger? In addition to sleep, protien helps build muscle. Need/want more protien? Well, try tuna. Tuna is one of the most protein packed foods you can find. Not only that, it's quick, easy, and it's tasty too! Tuna comes in small quick pull tab top cans or in easy tear to open top pouches that don't have all the water or oil. The pouches have some nice meaty tuna in them. You need three things to add strength. Pushing yourself when you play, lots of protien and "good" sleep. |
