Mark Doe Just Cooking Cookery School Nutrition For Soccer Mark Doe Just Cooking Cookery School

What is Sports Nutrition? the nutritional guidelines involving carbohydrates, protein, fats and fluid intake to improve athletic performance. Optimal nutrition: improves training match performance Recovery Good nutritional programmes: improve body composition improve health improve sporting performance Why is good nutrition important? Delay /decrease fatigue maximise/accelerate recovery Combat delayed onset muscle soreness (DOMS) improve immune function (illness)

Nutrients Achieving energy balance is a fundamental for an athletes diet. Carbs- energy Bread, sweet potatoes, brown pasta, basmati rice, grains, carbohydrate drink Protein- muscle building and recovery process meat,fish,eggs,beans,nuts Fat-required for normal immune and bodily function avacado,coconut oil, nut butters

Daily Kcals Normal- 2,000-3000kcal per day. ATHLETES- require more than this due to daily training and energy expenditure. A sufficient diet is required in order to optimise performance. eat 3 major meals and snacks.

Hydration Dehydration-serious problem causing reduced performance. 2litres per day. athletes require 3-4l per day depending on the amount of training and sweating during training. Fill a 2l bottle of water at the start of your day and take sips through out the day. This ensures your hydration levels are maintained.

Fuelling before and after training and competition. low carb stores and dehydration are major causes of fatigue in soccer Carbs- fuel for soccer Pre match high carb meal prior to comp. 150-250g of carbs your last meal should be 2-3 hours prior to kick off.

Pre training/Competition Nutrition. 2-4 hours before.

Post Exercise Nutrition Eat as soon as possible after training High carbohydrate meal within the first 30mins -the window of opportunity Make sure to consume a combination of fluids and solid foods in the initial recovery period A recovery drink (combination of carbohydrate, protein and electrolytes) is a good option. Most players miss the window of opportunity.

Post training immediately after, high carbohydrate and protein .

Tips to improve your diet Grill, bake, boil, steam, poach foods instead of frying Use minimal amount of cooking oils in cooking pans Roast potatoes + veg using spray oil Avoid adding butter, margarine or mayo to veg, potatoes, pasta Remove all visible fat from meat Drain fat from mince Used reduced fat/low fat spread (one low in saturates) Use semi‐skimmed milk instead of full fat

Avoid adding salt directly to food Choose breakfast cereals with care. Compare labels and choose product with the lowest sodium content. Reduce or avoid salt in cooking. Substitute with herbs, spices, garlic etc. Use fewer processed foods from jars, cans, packets and cartons. Avoid high salted foods e.g. cheese, crisps, savoury snacks, salted foods (salted peanuts) smoke fish, preserved sausage (salami)

Healthy recipes Chicken and vegetable stir‐fry 250g of thin egg noodles 1 chicken breast chopped Some garlic and 1 small onion 1/2 red and 1/2 green pepper 60ml of plum sauce (1/4 cup) 2 tablespoons of sweet chilli sauce 80ml of chicken stock (1/3) Cook the noodles in boiling water for 5 mins until tender. Drain well then toss with a little oil to prevent sticking. Set aside. Add oil to a frying pan/wok and then heat. Add the chicken and cook until browned and then set aside. Reheat the wok, and add the garlic and the onion until soft. Add the peppers and stir‐fry for about 3 mins or until soft. Add the sauces and the stock and bring to the boil.

Sweet potatoes fries Olive oil 2 sweet potatoes, 250g each, scrubbed and clean Pre‐heat oven to 230°C. Lightly add some oil to baking trays. Cut potatoes into thin slices (about 3mmthick). Place on tray in a single layer. Spray very lightly with oil. Bake for 25‐30 mins until crisp and golden brown.

Porridge 50g porridge oats 350ml milk (skim/half/full fat) Squeeze of local honey Toppings 100g blueberries, 50g natural yogurt and a handful of sunflowers seeds 1 grated apple, handful of raisins and a teaspoon of cinnamon 1. Place oats in a saucepan with the milk. Bring to the boil and then reduce the heat and simmer for 5-6 minutes, stirring occasionally. 2. Add more oats for a thicker porridge or more milk for a thinner porridge

Tomato sauce for pasta This sauce is a replacement for shop brought pasta sauces. Make a large batch and freeze in freezer bags. Serves 4 Basic tomato sauce Serves 4  2 tablespoons of olive oil 1 onion chopped 1 tin of chopped tomatoes(400g) 1 tablespoon of tomato puree Salt & pepper 1 tablespoon of balsamic vinegar 1 teaspoon of dried mixed herbs 1 garlic clove, peeled and chopped 1 teaspoon of sugar   Heat the oil in a saucepan and add the onion, garlic and mixed herbs. Cook gently for 4 minutes until soft. Add the tomato puree and stir through. Add the tomatoes, sugar & vinegar. Bring to the boil and reduce to a simmer. Simmer for 10-12 minutes and then season with salt and pepper. If you want a smooth tomato sauce, blend till smooth in a food processor

Snack ideas Snacking is where a lot of people slip up. Crisps, chocolate, pizza and takeaways are fine as odd treats Try rice cakes as a healthy snack, great with a little natural peanut butter for high protein Vegetable sticks with a homemade hummus are also great for filling the gaps between meals. Tinned chickpeas, tossed in a little amount of oil and roasted in the oven make a great alternative to popcorn. You can even flavour them with chilli flakes.