A well balanced,
diversified diet is the right choice for all family members. Each
individual within a family will have unique nutritional needs that vary
with age, activity level, and fitness requirements. The
nutritional and caloric needs of vigorously exercising youth athletes is
a good example and
specifically discussed below. This information will help you as a
coach or parent make better choices on how best to prepare your players
for optimal physical performance before, during, and after soccer games and practices.
This information is most suitable for ages 10 and above.
Fluids:
Most kids don’t
drink enough fluids. This can have terrible consequences in athletes
not only leading to poor, inconsistent performance but even risking
serious medical emergencies such as heat stroke. As a general rule each
youth athlete should drink at least their age in ounces of water 1-2
hours before exercise and then another ½ this amount 20-30 minutes
before exercise.
During soccer
games and practice fluids should be taken frequently. Sports drinks are
preferred in this setting as they begin to replace depleted
carbohydrates stores in the muscles and balance the electrolytes lost in
sweat. Fruit juice during exercise is not preferred as the sugar
content slows fluid absorption and can lead to cramps, bloating and
diarrhea.
After games it is
very important to rehydrate and restore depleted carbohydrate stores.
Sports drinks are preferred again. About 1-2 times their age in ounces
of fluids within 60 minutes of completing vigorous exercise should be
sufficient.
Carbonated
beverages and diet anything have no nutritional value in young athletes.
They are best avoided.
Food:
Performance
is optimal on empty or nearly empty stomachs. It takes 1-2 hours for
young stomachs to empty after meals, so no eating meals just before
games if it can be avoided. Muscles function at their best when pre
exercise carbohydrate stores are maximized. Thus 3-5 hours before
exercise is the right time to eat all those high carb foods (see below).
Studies show kids
in this country get adequate protein in their diet. Protein
supplements or high protein meals do not translate into a fitness
advantage and does not build muscle faster. A well balanced diet will
meet your athlete’s protein needs.
Fat
is very slow to breakdown in the intestine, offers limited vitamin and
mineral value, and is a poor source of energy for exercising muscles.
Fat should be minimized in the athlete’s diet. Thus a high carb, low fat
diet with preexercise hydration will give your child a competitive
fitness advantage in vigorous sports like soccer.
Carbohydrates:
These diverse
energy sources can be divided many ways but the most practical for our
purposes is simple and complex. Examples of complex carbohydrates
include vegetables, breads, cereals, pasta, rice, potatoes, and beans.
Fruits and milk also offer carbohydrates but these are considered simple
due to easy intestinal breakdown and limited vitamin and mineral
availability.
On game days
waffles, pancakes, oatmeal, bagels, English muffins, whole wheat toast
with jam, and yogurt are good examples.
