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Diet and Nutrition in soccer

Diet and Nutrition

You would not send your child onto the soccer field without the right boots and shin guards or let them stay up into the early hours the day before a big game.

Proper preparation for sport is as important for children as it is for adults, and the right diet is as key to, if not more so, achieving peak performance as is having all the right gear.

We are all aware that a balanced diet is vital to our overall health.

Essentially we all need foods that contain:

- Proteins (build up, maintain and replace body tissue): meat, fish eggs, beans, cheese.

- Carbohydrates (broken down to provide energy) : bread, pasta, rice, breakfast cereal, fruit.

- Vitamins and minerals (Important for growth, bone development, blood production, wound healing): fruit, vegetables, red meat, pulses, breakfast cereal.

- Fats (Not the enemy. The right amount aids growth and vitamin absorption) : meat, dairy products, oily fish, nuts.

However, there remains a good deal of confusion as to the correct balance for young sportspeople and exactly what and when. This is added to by the sometimes contradictory advice coming from dietary and nutrition experts.

A recent survey conducted by the American Dietetic Association's sports nutrition practice group highlighted the confusion among parents.

Findings and recommendations:

Nearly 60 per cent of parents thought a high protein diet was the best way to build muscle.

- Kids involved in sport build muscles through a balanced diet with high carbohydrate content (50 to 55 percent carbohydrate, 10 to 15 percent protein and 25 to 30 percent fat). More than 70 per cent of parents thought children should drink when thirsty rather than have a regular routine.

- By the time children feel thirsty they have probably already dehydrated. Drink regularly in smaller quantities before, during and after exerciseMore than one third of parents believe protein-rich foods provide the best fuel for young athletes

- High protein diets remain popular despite overwhelming research showing carbohydrate-rich foods are the best short-term fuel. According to youth sports nutritionist Suzanne Nelson: "The results are cause for concern, given more than 30 million children and adolescents participate in organized sports in the United States each year."

With all the conflicting nutrition information out there, parents are having a hard time separating fact from fiction and there's a huge need to get the right information out."

Gender differences:

There are no major differences in diet recommended by nutritionists for active boys and girls between the ages of 4 and 18.

The only slight variation is in calorie intake, with boys requiring fractionally more than girls i.e. At age 12 the recommended calorie count per day for boys is 2,600 against 2,200 for girls

Tips on eating and drinking before and after a game

Build up your calorie intake in the days leading up to a game to ensure your muscles contain a good store of glycogen - the agent that powers you.

On the day of a game remember that soccer is a "stop and go" sport that requires fluids and carbohydrates throughout the day of the game.

The night before and 2 hours before a game focus on carbohydrates, moderate protein, low fat foods and fluids (pasta with vegetables and chicken, fruit, skimmed milk, cereal, yoghurt, toast, juice).

Help your muscles recover fast : eat and/or drink a high carb snack within 30 minutes after the game.

Young people have different fluid needs to an adult and are more likely to get overheated when playing in hot weather, although fluid loss should also be replenished during cold weather.

Studies show that sports drinks are more effective and often more readily taken than water as a preventative for fatigue and dehydration.

You should drink around 5 to 9 ounces of a suitable fluid every 20 minutes or so during a game or during training, and keep drinking after exercise even if you do not feel thirsty.

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