Soccer Nutrition and Hydration Do you feel tired during the late minutes of your Soccer games?
Do you feel drained of energy and sluggish when you play? Are you reaching your potential? Soccer is an energy-intensive sport for which players need to be in excellent physical condition. Consider that the average adult soccer player usually runs in the range of 3-7 miles a game, and can lose anywhere from 5 - 12 pounds of water during the game. While there has always been a strong focus on proper conditioning and training techniques, we often neglect to ensure our athletes are getting the proper nutrition and hydration. This requires practicing good eating habits before, during, and following training sessions. Check out these easy tips. Pre-Game Nutrition: What should you consider: ● Meals should always include some light grain products (whole wheat bread, cereals, bagels, rice, crackers, etc.) and a combination of fruits and vegetables rich in carbohydrates; (such as apples, peaches, oranges, grapefruits, potatoes, sweet potatoes, carrots, and corn). This blend of food products will provide you with a quality source of energy and charge you up for the soccer game. What foods should you avoid: ● Avoid foods high in sugars or fats. This would include fast food products (McDonald's), candy bars, donuts, chips, soda. These are more likely to make you feel bloated and sluggish on the field and will cause your blood sugar levels to fluctuate so that you will likely feel more tired and fatigued by the end of game - when you need your energy the most. Fluid Management: What is the appropriate fluid intake: ● Normally we need 6- 8 glasses of water a day. This needs to be replaced regularly throughout the day, and cannot be taken all at once: start to hydrate at least 4 hours prior to playing. Fluids such as fruit juices and Gatorade type drinks do contribute to your daily intake of fluids, but remember that these drinks are also high in calories and full of fast carbohydrates, which will increase your blood sugar levels only for a short time. Avoid caffeine (soda, coffee, some "energy" drinks) as it is a diuretic, which makes your body lose fluids more quickly. Consequences of poor hydration: ● A lack of water for a soccer player can produce cramps and dizziness. Without proper hydration you will lose concentration, and fatigue more quickly resulting in poor performance. How to monitor your fluids:
● Pre-game Tip: If you're concerned about how much water you should be consuming, use the pee test. Prior to game time, your urine should be clear, or like the color of weak lemonade. If it is Gatorade yellow, you need to drink more water. It's that simple.
● Remember - Do not wait to until you feel thirsty, as this is an unreliable method to determine hydration: at this point you are already partially dehydrated. Try to keep steadily drinking throughout the day.
Article submiited by BE FIT Physical Therapy
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