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Soccer nutrition for injury rehabilitation

Soccer nutrition for injury rehabilitation

What do Socer need in your Soccer nutrition for injury rehabilitation to reduce the risk of injury? Omega-3 fatty acids can help you reduce inflammation Siccer promote collagen synthesis during both the inflammation and rehabilitation phases. This can be completed by players wearing minimal clothing, i. The U. Yet, when you store balanced vitamins and minerals in your body, they will be ready to jump into action when needed for repairing injuries.

Soccer nutrition for injury rehabilitation -

Aim to get your carbohydrates from whole grains, fruits, and vegetable as they provide fuel to your muscles. They also help drive protein to your muscles. Not eating enough carbs causes your body to use protein for fuel, thus hindering healing.

The best protein during an injury comes from lean meats, legumes, and low-fat dairy. Protein gets broken down into the amino acids needed to repair damaged muscles. Eating between grams of these protein sources at each meal and snacks will provide enough of these much-needed amino acids.

There are certain foods that will greatly aid to reduce inflammation that your body may experience from injuries. These include oils from plants and fish.

Fats in olive and canola oils, nuts, nut butter, ground flaxseeds, flax oil, and avocado have an anti-inflammatory effect. Omega-3 fish oils can help as well. Try to eat two to three servings of an oily fish weekly, such as salmon or tuna.

Oils and processed foods will increase inflammation in your body, so avoid these always, but especially when you are injured. Keep your head high during times of injury and make the best food choices to help you come come back feeling stronger than ever!

Feature photo via Adobe Stock fabiomax. GSN is an upbeat online community covering the latest in news, style, fitness and well being for girls and women who love the game of soccer.

Phone: Contact girlssoccernetwork. Search Close this search box. July 22, By Soccerista Scribe. EAT TO REPAIR DAMAGED MUSCLES Select from a variety of foods that supply the most nutrients your body needs for optimal healing. Previous Article Advice for Club Soccer Tryouts from Our Favorite Youth Soccer Players.

The most important energy function for soccer players is its use in muscle contraction that allows players to kick, jump, run and tackle. However, the body does not have unlimited storage space for energy and therefore must continually make and replace energy that is being used up by the person and the activity they are doing.

What is a calorie? We use the term calorie to help us understand the amount of energy a food source possesses. If you look to the right you can see the calories available from 1g of each of the main three food sources. As you can see, you get more than percent of calories from fat than you do from carbohydrate and protein.

That is why if your diet is made up of mainly fat you would probably have excessive energy intake, which could lead to weight gain and health issues. The U. government recommends that the average male should consume around 2, calories per day and the average female around 2, However, this is individual and dependent on weight, height and of course physical activity levels.

For example, research has shown that soccer players can use around calories for every 30 minutes of training or playing. What are they and why are the important?

The term nutrient is a way of describing a substance that provides nourishment essential for the growth and maintenance of life. There are six categories of nutrients that are essential to keep us alive that we must take in from food because the body does not have the ability to produce them on its own.

We will go into more depth about some of these later. A micro-nutrient is something the body requires in smaller amounts for maintaining health, growth and development of all its functions. While small in quantity, these are essential for living a healthy active life. Micro-nutrients include vitamins and minerals.

A macro-nutrient is something the body requires in large quantity to provide all the energy needed to function. Macro-nutrients include: carbohydrate, protein and fats.

What does it do? This glucose is absorbed by the body in the small intestine and then carried to the liver where it is changed to glycogen, which is the storage form of glucose. The liver can hold around 2, calories of glycogen, while the muscles can hold a small amount as well; however, anything above this will be stored as fat to be broken down later when needed.

As soon as your body requires energy to perform a function or exercise, the glycogen that the body has stored acts as a quick release and is broken back down into glucose to support the energy needs of the muscles. What is it? While many diets try to suggest restricting the intake of carbohydrates, it is actually an important source of food for the body and should make up 55 percent of your diet.

The reason why people often try to reduce carbohydrate is because if the body does not use the energy it will transform the carbohydrate into fat to store for another day. However, soccer players live active lifestyles and should be eating well-balanced diets; therefore, this should never become an issue.

What foods should I eat to get carbs? A whole carbohydrate is something that has not gone through processing and is found in the natural environment and contains fiber important for health and digestion , while refined carbohydrates have often been processed and have all the natural fiber taken out.

The best approach is to stick to whole carbohydrate and avoid refined carbohydrates. If it is a single ingredient food it is probably a whole food and a good choice. A multi-ingredient food is often refined and is a bad choice.

You should try to avoid refined carbohydrates. The process of making refined carbohydrate food products often takes away and removes any of the essential nutrients we talked about earlier.

Instead, refined foods provide the body with a quick sugar spike that it can not handle or helpfully utilize. Also, long term abuse of these products can lead to health problems including obesity and diabetes. Bad carbohydrate choices:. Whole carbohydrate products can be best for us even when they get a bad reputation for being related to the refined products.

Whole carbohydrates are packed with essential life nutrients and fiber that the body can slowly breakdown and decide how to use, these products do not cause sudden swings in blood sugar levels. Good carbohydrate choices:.

Human hair and nails are mostly made of protein, but more importantly, the body uses protein to produce hormones and chemicals that help support the overall function of the body, such as building bones, muscles, cartilage, skin and blood. All in all, protein is a pretty great thing for ourbodies.

Protein is a macro-nutrient, but unlike carbohydrates and fats, the body has no way of storing protein and therefore the body does not have the ability to draw on it when it might need to. About 25 percent of your diet should be made up from a protein source.

This is why, after a heavy workout, your muscles hurt and feel painful to move. The body is clever, and to try and prevent the damage from occurring again, it decides to build the muscle stronger in case it is asked to do the same exercise again. Protein is hugely important and required for the body to repair this muscle, and without it the body would not be able to recover and get stronger.

That is why after playing soccer it is a good idea to have a protein rich meal to ensure the body has a source to start the rebuilding process. However, fat is one of the three essential nutrients we discussed earlier that the body requires for energy and health.

Fat is essential for the proper functioning of the body, and provides fatty acids which are not made by the body and must be obtained from the food we eat. These essential fatty acids help control inflammation, blood clotting and brain development.

Fat also helps provide people with healthy skin and hair, as well as supporting and delivering vitamin A, D, E and K through the bloodstream. When we consume more calories than required, the body stores these as fat, which serves as energy storage, insulation and protection of vital organs.

When we use all the quick energy storage of carbohydrate around 20 minutes of exercise the body needs an energy source, and this is when the fat storage becomes crucial in maintaining function and exercise. The body breaks down the fat stored and then uses it as an energy source.

While the importance of fat is noted above, there is also serious side effects if over consumption of high fatty foods is regularly consumed. Too much fat in the diet increases the risk of heart disease because of its high calorie content, which also increases the chance of becoming obese which in turn leads to other health complications.

The fats you should avoid and reduce from your diets are saturated fats and trans fatty acids trans fat. Simply put, these fats are not good for your body and increase cholesterol levels, clog arteries, increase risk of heart disease and can increase the rates of cancer. The aim for all people, including athletes, should be to remove this from your diet and make better choices when integrating fat within the diet.

The good fats are known as unsaturated fats. These unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both polyunsaturated and monounsaturated fats have been shown to have a positive effect on reducing blood cholesterol levels as well as reducing the risk of heart disease.

A specific polyunsaturated fat know as omega-3 fatty acids has had positive results on decreasing the risk of coronary artery disease, reducing blood pressure and guarding against irregular heartbeats.

The take home message is when introducing fat into your diet make sure it is the good fat and not the bad fat. While a food first mentality is the preferred source of nutrients, when nutrients are lacking, supplementation is an option in your nutrition routine.

If choosing supplements make sure to consult a health care practitioner and look for supplements labeled NSF-Certified for Sport. WHAT SHOULD MY MEAL LOOK LIKE? Soccer Nutrition Guide. There are confusing messages about fluids.

Sometimes you read that it is dangerous to drink too much, sometimes you read that drinking is essential to avoid dehydration. The truth is, both messages are correct; it is all about drinking the right amount, especially when playing in hot and humid weather conditions.

Excessive dehydration or over drinking can both affect performance. During high intensity efforts, muscles produce a lot of heat, similar to how the engine of a car produces heat. The faster we run, the more we sprint, the more heat we produce. This heat needs to be dissipated to prevent the body from overheating.

The main mechanism, especially when playing in hot conditions, is through sweating. Body fluids are a bit like cooling fluids in a car. If we lose too much of our cooling fluids, it becomes more difficult to control body temperature.

And when we overheat performance can be reduced and in extreme cases we may develop heat stroke. The body can cool down in different ways. Avoiding direct sunlight and moving to the shade makes it easier to cool down. Wind or a fan will also help. Another way to cool down is through sweating.

Especially in hot environmental temperatures, the evaporation of sweat from the skin is the most important mechanism. Our skin has sweat glands from which sweat can evaporate.

When it evaporates, it cools the skin and the blood in the skin. When it is very humid, it becomes very difficult to evaporate sweat from the skin and thus it becomes very difficult to cool down. In that situation, sweat will drip off the skin, diminishing the effectiveness of heat loss via this route.

Depending on conditions, you will lose body heat in different ways, but sweating is always going to be an important route during intense physical exercise, which means you will lose water from the body. Figure 1: During exercise you will gain heat through the heat generated by muscle and by radiation from the sun.

You will lose heat mainly by wind cooling and radiation. The most important way to lose heat, though, is through evaporation of sweat from your skin. Figure 2: Factors that affect fluid loss. Sweat losses in soccer players have reported to vary greatly between players, even in response to the same exercise session in the same conditions.

The two main determinants of the rate at which fluid is lost as a consequence of sweating sweat rate are exercise intensity and environmental conditions. Female players will generally have lower sweat rates than their male counterparts. The lower sweat rates are a consequence of smaller body size and less muscle mass contributing to metabolic heat production during exercise.

As the body becomes more and more dehydrated, a reduction in blood flow to the skin and sweat rate may occur. With larger losses, it becomes more difficult to regulate body temperature. In addition, it is often reported that greater losses in body mass will result in greater reductions in endurance, especially in hot conditions.

Although dehydration has detrimental effects, especially on performance in hot conditions, such effects have also been observed in cool conditions. In addition to the effects of dehydration on endurance, there are also reported negative effects on perception of effort, coordination and cognitive functioning.

Muscle strength and anaerobic performance are less likely to be affected by dehydration. Soccer requires not only running aerobic performance, but also a sustained level of technical and skill proficiency throughout exercise. Some studies have shown that soccer-specific skill performance e.

dribbling decreased with 2. Other studies have demonstrated that dehydration of around 2. For these reasons, staying hydrated is directly connected to performance during play. Figure 3 shows all the areas of performance that may be affected by dehydration. The stars represent the strength of the evidence.

On the contrary, some scientists have argued that some athletes can perform very well even when dehydrated. The allowable sweat losses above, assume that a player starts training or a game well hydrated.

If you start already dehydrated, performance may suffer at smaller weight losses. Even though dehydration prior to training or games is easy to avoid, it is still very common for players to show up dehydrated.

This can be prevented by drinking enough the hours before training or game. For more detailed guidelines, continue to read. An easy way to check your hydration level is to look at the urine color before game or training.

The color should be pale yellow and not dark. There is no need for urine color to be colorless. The urine color chart displayed in Figure 4 can be used for guidance.

It is best to evaluate urine color when water intake and loss have been stable for a few hours. If you have just drunk a large volume, urine color may not reflect the bodies hydration level very well.

Collect a small urine sample in a clear container. Hold your sample up to a light source and compare urine color to the colors in the chart. It may not be a problem but the extra water is just extra body weight.

Well-trained individuals seem to tolerate higher body core temperatures than less-trained individuals, and they are also better able to perform well in hot conditions.

This effect is similar to the effect of heat acclimation which can protect significantly against the negative effects of hot environmental conditions. Heat acclimation means that your body is getting accustomed to the heat and this can be achieved by regularly training in a hot environment. A trained and acclimated person will sweat faster and more and is therefore able to control body temperature better.

With sweating the body loses not only water but also electrolytes. Electrolytes such as sodium, potassium, magnesium and chloride are the salts that can be found on clothing after training or games.

The discussion in the media is often about electrolytes — which are good and important to replace — and salt — which is bad and intake needs to be reduced. They are in fact the same thing! The body has a certain amount of electrolytes and we do lose some with sweat.

In soccer, the chances that we lose significant amounts of electrolytes in sweat such that performance is impaired or health is affected is very small. There is ample time after training or a match to replenish the electrolytes lost. Most meals will contain enough salt to accomplish this.

Salt helps with water absorption from a drink and also makes you thirstier, which will ensure you drink more and helps you to stay better hydrated.

The aim for the player should be to start training and games well hydrated. Generally, there is sufficient time between training sessions or matches for the player to consume sufficient volumes of fluid with meals to achieve this.

As a guide, to ensure adequate hydration prior to exercise, players are advised to drink a volume of fluid specific for their body mass. Particularly, at least four hours before exercise, players should drink approximately 0.

per pound of their body weight. On game days, this can be completed with the final meal before the game, whereas on training days with morning training these volumes should be ingested with breakfast.

Consuming meals food and drinks containing small amounts of sodium will help stimulate thirst and the retention of the ingested fluid. By drinking approximately 4 hours before exercise, it allows sufficient time for urine output to return to normal before players are expected to perform.

In addition, it avoids the situation of players drinking too much fluid immediately before exercise which increases the risk of player feeling bloated and experiencing gastrointestinal complaint.

It also important for cell growth and development. You can get vitamin A from foods such as fortified breakfast cereals, dairy products, fruits, liver, eggs, carrots, sweet potatoes, spinach and kale. Vitamin C is one of the main antioxidants in the body that helps to protect cells from oxidative stress and inflammation.

It is also essential for collagen synthesis, which is the main structural protein in connective tissues such as skin, bones, tendons, ligaments and cartilage.

Vitamin C also supports wound healing, immune function and iron absorption. Some of the best food sources of vitamin C are citrus fruits, berries, kiwi, bell peppers, broccoli, cauliflower, cabbage, spinach, white potatoes and tomatoes. Omega-3 fatty acids are a type of polyunsaturated fat that have anti-inflammatory benefits.

They are also important for cell membrane fluidity and function. Omega-3 fatty acids can help to reduce inflammation and pain associated with injury and promote tissue repair and regeneration. They also may help decrease muscle loss during your recovery.

Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, tuna, herring and sardines. You can also find omega-3s in plant sources such as flaxseeds, chia seeds, walnuts, soybeans and unsaturated vegetable oils, such as canola oil.

Additionally, in some cases a registered dietitian nutritionist or your provider might recommend an omega-3 fatty acid supplement. Zinc is a trace mineral supporting wound healing, collagen synthesis, immune function and antioxidant defense. Some of the best food sources of zinc are oysters, beef, pork, chicken, turkey, yogurt, cheese, beans, lentils, nuts, seeds, whole grains and fortified foods.

Vitamin D and calcium are two nutrients that work together to maintain bone health and strength. Vitamin D helps to regulate calcium absorption and metabolism, while calcium provides the structural component of bone tissue.

Calcium and Vitamin D are also important for muscle function, nerve transmission and immune function. Some of the best food sources of vitamin D are fatty fish, egg yolks, liver, cheese,and fortified foods such as milk, yogurt, cereal, and orange juice.

Some of the best food sources of calcium are dairy products, sardines, salmon, tofu, broccoli, kale, bok choy, almonds and fortified foods such as orange juice, cereal, and plant-based milks.

Copper is a mineral that helps your body make collagen and heal wounds. It also acts as an antioxidant and anti-inflammatory agent. You can get copper from foods such as shellfish, nuts, seeds, whole grains, and dark chocolate.

Fiber is a type of carbohydrate that is not digested or absorbed by the body. It helps to regulate bowel movements, lower cholesterol levels, control blood sugar levels and promote satiety.

During injury recovery, fiber also helps to prevent constipation, which is a common problem among injured athletes who are less active or taking pain medications. To increase your fiber intake, you should eat more fruits, vegetables, whole grains, beans, lentils, nuts and seeds.

Check out our posts on fiber rich foods and how to incorporate more whole grains in your diet. In addition to eating a balanced diet rich in protein, carbohydrates, fats, vitamins, minerals, and fluids, you may also benefit from taking some supplements that can support your injury recovery process.

You should consult with a registered sports dietitian nutritionist or your medical provider before beginning supplements.

Creatine can help you prevent muscle loss and enhance muscle regeneration during your rehabilitation phase.

Soccwr can be an Protein intake during pregnancy difficult time for any Injudy. It Essential vitamin sources be difficult to watch your fellow Socceristas train and play while you Socver. However, there are many things in your Soccer nutrition for injury rehabilitation nutritioh can help with rehabilitation of your soccer injuries such as, eating for recovery. First and foremost, eating quality foods on a daily basis can help to prevent some injuries. Yet, when you store balanced vitamins and minerals in your body, they will be ready to jump into action when needed for repairing injuries. Some athletes think they need to eat less when they are injured because they are moving their bodies less frequently. Maximise Soccer nutrition for injury rehabilitation fo and support your body's performance with our ultimate Quick breakfast ideas recovery rehabilitqtion. The bundle includes 36x Rehablitation Repair Shots, x Vitamin D Softgels and x Rrhabilitation 3 Softgels, rehsbilitation designed to reduce inflammation and support the recovery processes Soccer nutrition for injury rehabilitation Soccsr body. The Soccer Supplement Injury Recovery Pack has been designed by leading football nutritionists to meet the specific recovery needs of footballers. With 36x Collagen Shots, Vitamin D3 Capsules and Omega 3 Capsules, and a saving of over £ Our scientifically formulated products are Informed Sport approved and trusted by top professionals and elite clubs around the world. This pack has been created for any footballer aged 16 years and older who is looking to support injury rehabilitation and injury prevention. Soccer nutrition for injury rehabilitation

Injuries can be an extremely difficult time for any rhabilitation. It can be difficult to watch your fellow Socceristas train Sovcer play while you ihjury. However, there are many things in your control that Achieve radiant skin help with rehabilitation Pancreatic tail your soccer injuries such as, eating for recovery.

First Soccer nutrition for injury rehabilitation foremost, eating tehabilitation foods on a daily basis can help rehahilitation prevent some injuries. Rehabiliation, when you store balanced vitamins rfhabilitation minerals in your body, they will nutrigion ready to jump into action when needed for repairing injuries.

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While you may be less physical, your body rshabilitation still nutrihion hard to repair injuty muscle, tissue, or bone. Nuutrition from a Nutrihion of foods Nutritiion supply nturition most nutrients your body needs for optimal healing.

Nutgition a balance from all food groups. Aim to get Soccer nutrition for injury rehabilitation carbohydrates from whole Sodcer, fruits, rehabiltiation vegetable as they provide fuel to your muscles. Inujry also help drive protein to your muscles.

Nutrltion eating enough carbs Socce your Soccer nutrition for injury rehabilitation fot use protein for gehabilitation, Soccer nutrition for injury rehabilitation hindering Energy-boosting tips. The best Peppermint oil for digestion during an injury comes from untrition meats, legumes, and low-fat dairy.

Protein gets broken down into the amino acids needed to repair damaged muscles. Eating between grams of these protein sources at each meal and snacks will provide enough of these much-needed amino acids.

There are certain foods that will greatly aid to reduce inflammation that your body may experience from injuries. These include oils from plants and fish. Fats in olive and canola oils, nuts, nut butter, ground flaxseeds, flax oil, and avocado have an anti-inflammatory effect.

Omega-3 fish oils can help as well. Try to eat two to three servings of an oily fish weekly, such as salmon or tuna. Oils and processed foods will increase inflammation in your body, so avoid these always, but especially when you are injured. Keep your head high during times of injury and make the best food choices to help you come come back feeling stronger than ever!

Feature photo via Adobe Stock fabiomax. GSN is an upbeat online community covering the latest in news, style, fitness and well being for girls and women who love the game of soccer. Phone: Contact girlssoccernetwork. Search Close this search box.

July 22, By Soccerista Scribe. EAT TO REPAIR DAMAGED MUSCLES Select from a variety of foods that supply the most nutrients your body needs for optimal healing.

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: Soccer nutrition for injury rehabilitation

Supplements

The discussion in the media is often about electrolytes — which are good and important to replace — and salt — which is bad and intake needs to be reduced. They are in fact the same thing! The body has a certain amount of electrolytes and we do lose some with sweat.

In soccer, the chances that we lose significant amounts of electrolytes in sweat such that performance is impaired or health is affected is very small. There is ample time after training or a match to replenish the electrolytes lost. Most meals will contain enough salt to accomplish this. Salt helps with water absorption from a drink and also makes you thirstier, which will ensure you drink more and helps you to stay better hydrated.

The aim for the player should be to start training and games well hydrated. Generally, there is sufficient time between training sessions or matches for the player to consume sufficient volumes of fluid with meals to achieve this.

As a guide, to ensure adequate hydration prior to exercise, players are advised to drink a volume of fluid specific for their body mass. Particularly, at least four hours before exercise, players should drink approximately 0. per pound of their body weight. On game days, this can be completed with the final meal before the game, whereas on training days with morning training these volumes should be ingested with breakfast.

Consuming meals food and drinks containing small amounts of sodium will help stimulate thirst and the retention of the ingested fluid. By drinking approximately 4 hours before exercise, it allows sufficient time for urine output to return to normal before players are expected to perform.

In addition, it avoids the situation of players drinking too much fluid immediately before exercise which increases the risk of player feeling bloated and experiencing gastrointestinal complaint.

In the situation where the player does not produce urine or the urine is of low volume and dark in color, a further ml of fluid per kg of their body weight may be advised approximately two hours before exercise.

It is important to note that fluid intake is, of course, self-regulated by the player. Therefore, adequate education programs within the club should be in place so that the player can identify signs of dehydration themselves and modify their drinking behavior appropriately.

In order to avoid significant dehydration during the match or training, fluids should be ingested in sufficient quantities. By regularly measuring body weight before and after exercise it is possible to build a profile of fluid losses in response to specific exercise sessions, i.

training or games, and conditions lower or higher temperatures and humidity. The next section will explain this in more detail. Sufficient data collection over time will allow predictions of fluid losses based on exercise intensity and weather forecast.

Fluid intake is likely to benefit the player when exercise is longer than minutes, but there appears little advantage during strenuous exercise of less than a 30 minute duration. During shorter weight training sessions for example, drinking is not necessary.

On game days, the ingestion of large amounts of fluid is sometimes difficult because the opportunities for drinking during exercise are limited to before the game, half time and unscheduled breaks in play. Excessive water intake should be avoided as this has been linked to hyponatremia low plasma sodium.

Although there have been no reported cases of hyponatremia in soccer players to date, education about the right volume of fluids to drink based on sweat rates — in combination with few drinking opportunities that exist both in training and on match days — should easily avoid the problem of over drinking.

This goal becomes even more important when playing in the heat or in extended match play, i. extra time. Because of significant individual differences in sweat responses, it is difficult to give general advice that will work for every player.

Therefore, it is recommended to measure sweat rates simply by measuring body weight before and after training or before and after a game. Start understanding your own individual characteristics and begin to implement drinking habits that are adjusted to your own individual needs.

Establishing whether a you drank enough is easy. Starting just before practice, follow these steps:. Void bladder. Take a measurement of body weight scale must be accurate to 0. This can be completed by players wearing minimal clothing, i. underwear or nude if privacy is possible. Now you can drink and visit the restroom.

Calculate, the weight loss by subtracting the weight after from the weight before. Express this as a percentage of body weight before. Use table 1 to look up if you need to drink more. If you also record how much you have consumed during practice, you can work out your sweat rate.

Write down the duration of practice. The water in that bottle should only be used for drinking! Convert all numbers to the units liters and kilo grams or use figure 5 to calculate your sweat rate.

Figure 5: Calculate the volume of fluids consumed, the weight loss and then the sweat rate with these equations. Simply fill in the measurements and calculate your sweat rate.

The sweat rate will be different depending on intensity of exercise and weather conditions. Therefore, it is advised to do several measurements to understand your range of sweat rates. However, fluid intake during exercise also offers the opportunity to provide some fuel in the form of carbohydrate.

Beverages for fluid and energy replacement during exercise should:. Taste good to the player 2. Not cause gastrointestinal discomfort when consumed 3. Be rapidly emptied from the stomach and absorbed in the intestine 4.

Provide energy in the form of carbohydrate and a source of electrolytes. It is for this reason that sports drinks typically have three main ingredients: water, carbohydrate and sodium. The water and carbohydrate provide fluid and energy respectively, while sodium is included to aid water absorption and retention.

If other forms of carbohydrate are used — such as bananas, solid foods, chews or gels — it is recommended to combine these with water. Rehydration is an important part of the post-exercise recovery process.

In the post-exercise occasion, the ingestion of carbohydrate, fluid and electrolytes is required for replenishing depleted glycogen stores and rehydration. If players have accrued a body weight deficit i. dehydrated , they should aim to completely replace fluid and electrolyte losses prior to the start of the next training session or match.

In most cases players can just drink according to thirst as there is plenty of time to restore fluid balance before the next training sessions. less than 24 hours before next training or match or pre-season double training sessions the replacement of fluid and electrolytes in the post-exercise period takes on greater importance.

The main factors influencing the effectiveness of post-exercise rehydration are the volume and composition of the fluid consumed. The recommendation is to drink 45 oz. of fluid for each pound of body weight deficit.

In most other situations, water and sodium can be consumed with normal eating and drinking practices with no urgency. Dehydration can have negative effects on the regulation of your body temperature and on performance. Dehydration can not only affect your endurance how much you can run but also your skill performance accuracy, timing, decision making and so on.

Urine color can be used as a simple check of hydration status. Just before and after half time drinks should be available especially if it is hot and humid.

The best drinks to hydrate are water and carbohydrate electrolyte drinks. Carbohydrates can have additional positive effects on performance. After exercise there is usually enough time to rehydrate, but if quick rehydration is required, drink 45 oz.

Electrolytes are lost in sweat but can be replaced after exercise by the salt in our foods. Some of these losses can also be replaced by using a carbohydrate -electrolyte drink during training. There are many questions about optimal nutrition for young athletes.

Nutrition should support their normal growth and development, but also the increased needs as a result of training. It is also important to create good and healthy nutrition habits that will benefit any young athlete later in life.

Young athletes are not just smaller versions of adult athletes. Young athletes have different nutritional needs because they are in a phase of growth, and their physiology and metabolism is different from adults. Here we will discuss the background, as well as some of the practical implications of nutrition for young athletes and their parents.

The growth in height of pre-pubertal children between the ages of 2 and 10 years is linear and occurs at a rate of 2. The median heights and weights for boys and girls are similar, averaging 2ft10 and The age for the onset of puberty varies among individuals.

Puberty usually occurs in boys between the ages of 12 and 16, while in girls it generally occurs earlier, between the ages of 11 and In some African-American girls, puberty begins even earlier, at about age 9. During puberty, large inter-individual differences exist in development. Children and adolescents need adequate energy intake to ensure proper growth, development, and maturation.

Dietary Reference Values DRVs have been established for various ages, but for the athletic or highly physically active child or adolescent, these recommendations will need to be adjusted for the level of physical activity.

In adolescents in particular, the onset of the growth spurt, which is a major reason for increased energy requirements, is unpredictable and it is very difficult to estimate energy requirements. It is well known, though, that prolonged inadequate energy intake will result in short stature, delayed puberty, poor bone health, increased risk of injuries, and menstrual irregularities or absence in girls.

For the aspiring young athlete this should also include specific sports nutrition guidance with performance goals in addition to health goals. This can reinforce lifelong eating habits that contribute to the overall well being of children and may enhance sport performance.

There is an important role for parents, coach and support staff to encourage appropriate eating behaviors, but also to avoid bad habits, such as too much attention to body shape and body weight.

Adapted from: Birch L, Savage JS, and Ventura A. Can J Diet Pract Res. There appear to be some differences in fuel use between adults and children.

Children therefore rely very much on fat as a fuel than adults. These differences, however, seem to diminish throughout adolescence, especially in boys, suggesting that the hormones associated with puberty play a role in regulating energy metabolism in children.

In order to support their growth and development, children and adolescents have protein requirements that are relatively high compared to adults. The Recommended Daily Allowances RDAs for protein in the United States are between 1.

However, as for adults, the protein requirements for young elite athletes are likely to be even higher. These requirements may be as high as 1. However, when athletes are following a complete, well-balanced diet with adequate protein sources, this requirement is easily met with higher daily energy intakes of highly active individuals.

In the United States protein intakes by children and adolescents are generally times the RDA. On the whole, protein requirements seem to be of no particular concern for most young athletes.

Nevertheless, it is important to be aware that there may be some individuals, who, perhaps due to intentional energy restriction for weight loss or a vegetarian diet, have protein intakes well below the recommended amounts.

It is well known that carbohydrate ingestion in adults both before and during exercise can delay fatigue and improve endurance performance.

Unlike protein, which has a quite general recommendation, recommendations for carbohydrate intake rate highly dependent on the intensity, duration and type of exercise that is performed by young athletes.

Although it is important to eat enough carbohydrate to fuel the activity, carbohydrate loading, such as is common practice in endurance sports to increase muscle glycogen levels, is not needed and not advised for children. Since generally their activities are shorter or require less glycogen and their ability to break down carbohydrate is limited, it must be questioned whether such a strategy would be beneficial at all.

A relatively high carbohydrate diet is advised but there is no need to follow a dedicated glycogen-loading regimen. Children can benefit from carbohydrate intake during exercise, as adults do. But this is only useful when the exercise is high enough intensity and long enough duration.

Many children will be physically active or engage in regular training but may not reach the level of physical activity that would warrant the use of carbohydrate beverages.

However, those young athletes training hard and long enough will probably benefit. Very few studies have investigated fat intake or fat requirements in physically active children.

As in adults, the main priorities are adequate protein and carbohydrate intake and fat can make up the remaining energy needs. Restricting fat intake in non-obese children has been suggested to impair growth and development, although it is not clear whether this is a direct effect of low fat intake or low energy intake.

The quality of the fats also matters. Choose healthy fats and avoid trans fats. One of the main ways that humans lose heat is through the evaporation of sweat from the surface of the skin.

This should give children an advantage in terms of their thermal homeostasis over that of exercising adults, at least up to the point at which ambient temperature exceeds skin temperature, after which this advantage is supposedly reversed.

In practice, however, this has not been found to be the case and adults and active children seem to experience similar body core temperatures, even when exercising at high ambient temperatures.

Whether the same finding would occur in young athletes, as compared to these active, but not competitive children, is yet to be determined. High sweat rates in hot conditions can result in large fluid and electrolyte losses. However, there are large differences in sweat rates between children and adults.

This muted response, also observed in both young girls and adult females, is probably due to the underdevelopment of the peripheral sweating mechanism in younger boys. In fact, once male sex hormone production starts to increase during puberty, the sweat rate is seen to increase rapidly. Studies show that the extent of dehydration, and more importantly, the risk of developing a heat-related illness seems to be similar between adults and younger athletes.

Thus the recommendations regarding fluid replacement are likely to be similar too. The policy statement by the American Academy of Pediatrics, regarding the fluid replacement guidelines for children during exercise in the heat state that a child who weighs 88 lbs should drink 5 oz.

of cold water or flavored salted beverage every 20 min and an adolescent who weighs lbs should drink 8 oz. every 20 min, even if the child does not feel thirsty. Such guidelines are very general and do not take into account important factors such as environmental conditions, exercise intensity, acclimatization and individual differences, but it gives perhaps a rough indication.

There may be a small proportion of children that will benefit from sports drinks. These are the children that perform intense activity for longer periods of time and generally perform at a higher level.

When performance on that day is the key focus, then a sports drink may be appropriate. For the vast majority of cases, water will do fine for hydration. The same is true for other sports nutrition products such as gels, chews, energy bars, and so on. These can sometimes be convenient solutions, but are not strictly necessary.

While a number of young athletes may use nutrition supplements, you should promote a food first mentality. While a food first mentality is the preferred source of nutrients, when nutrients are lacking, supplementation may be an option in their nutrition.

However, especially in young individuals, there must be reservations about most supplements regarding long-term use, combinations and appropriate dosages in an elite young athlete.

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Girls Soccer Network Slouchy Beanie. The BIG LIFE Hoodie. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Injury is always a risk for soccer players. So What Does Proper Nutrition Look like for a Soccer Player? Some examples include… Breakfast: 2 whole eggs on whole grain toast Option 2: Smoothie with banana, almond milk, almond butter and blueberries Lunch: Turkey, avocado, tomato on whole grain bread Option 2: Rice bowl with beans, chicken, corn, salsa and olive oil Dinner: Salmon, broccoli, sweet potato Option 2: Pasta with marinara sauce, turkey meatballs and spinach Taking a deeper dive, these are the top 3 nutrients every soccer player should be getting plenty of … Vitamin C Boosts immune system, preventing illness Plays a role in tissue repair and maintenance i.

muscle soreness Muscle growth leading to increased strength Food Sources: salmon, whole eggs, flaxseed, chia seeds, walnuts These nutrients are great for prevention and also effective for a faster injury recovery.

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5.Check Your Head Avoid caffeinated drinks, such as coffee or energy drinks, as they can dehydrate you and increase inflammation. Injuries in professional male soccer players in the Netherlands: A prospective cohort study. Water, Bovine Collagen Carbohydrates can have additional positive effects on performance. Time constraints, access to fresh, whole foods and grocery stores, culinary and nutritional knowledge, underestimating the additional demands of sport, recovery, and growth, are all factors that lead many athletes to fall short of the recommended levels of nutrients.
How does nutrition help to prevent sports injuries?

These nutrients are great for prevention and also effective for a faster injury recovery. All three support decreases in inflammation and quicker muscle repair, which means an athlete will get on the field sooner rather than later. Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment. Injury is always a risk for soccer players. So What Does Proper Nutrition Look like for a Soccer Player? Some examples include… Breakfast: 2 whole eggs on whole grain toast Option 2: Smoothie with banana, almond milk, almond butter and blueberries Lunch: Turkey, avocado, tomato on whole grain bread Option 2: Rice bowl with beans, chicken, corn, salsa and olive oil Dinner: Salmon, broccoli, sweet potato Option 2: Pasta with marinara sauce, turkey meatballs and spinach Taking a deeper dive, these are the top 3 nutrients every soccer player should be getting plenty of … Vitamin C Boosts immune system, preventing illness Plays a role in tissue repair and maintenance i.

Search Close this search box. July 22, By Soccerista Scribe. EAT TO REPAIR DAMAGED MUSCLES Select from a variety of foods that supply the most nutrients your body needs for optimal healing.

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