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

2. 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)

3. 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

4. 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.

5. 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.

6. 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.
g of carbs
your last meal should be 2-3 hours prior to kick off.

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

8. 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.

9. Post training
immediately after, high carbohydrate and protein .

10. 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

11. 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)

12. 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.

13. 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.

14. 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

15. 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 minutes and then season with salt and pepper.
If you want a smooth tomato sauce, blend till smooth in a food processor

16. 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.