1. Performance Nutrition Annandale Atoms Girls Soccer Cheryl Toner, MS, RDN Sports Dietitian toner@CDTconsult.com

2. Completes the team! Sports Performance Nutrition

3. Unique Nutrition Needs for Soccer High energy demands Hot, humid conditions Endurance Quick recovery needed with tournaments or games/training < 8 hours apart Goalie/Defense OR Midfield/Forward

4. Unique Nutrition Needs for Soccer: Forward & Midfielder Constant motion! Stamina… High carbohydrate oxidation, beyond what your muscles can store Pre-game meal, snack is critical Hydrate with electrolytes, carbohydrates during game Agility, Jumping Lean body mass support Adequate daily protein for power bursts

5. Unique Nutrition Needs for Soccer: Defensive Less running, but repeated bursts of work Glycogen stores get tapped Pre-game snack/meal is critical Agility + Strength needed Lean body mass serves both Adequate protein daily for power bursts

6. Unique Nutrition Needs for Soccer: Goalie Least running, need for quick bursts of work Glycogen stores can get tapped Pre-game snack/meal is critical Adequate daily protein for power bursts Potentially fewer hydration opps Come to game hydrated! Pre-hydrate with sports drink Take every opp you get to drink

7. 5 Ways to Amplify Sports Performance 1.Get a good night’s sleep. 2.Start and stay hydrated. 3.Eat enough. 4.Eat the right stuff. 5.Eat it at the right time.

8. 1. Get a Good Night’s Sleep  Most common reason for skipping breakfast  Harmful to metabolism  Compromised immune function  No amount of food or fluids (or caffeine!) will correct for lack of sleep

9. 2. Start & Stay Hydrated- Why?  Muscle cramps  Loss of coordination  Fainting  Personality change  Decreased blood pressure  Increased core temp  Increased heart rate  Headache  Flushed skin  Weakness  Poor concentration  Light headedness  Nausea  Vomiting Apple juice or lemonade? Do you feel/experience… With weight loss of 2% or more!

10. 2. Start & Stay Hydrated- How? 2 ml water per lb body weight per hour (and divide by 30 to get ounces) 150 lb athlete x 2 ml/lb = 300 ml 300 ml ÷ 30 ml/oz = 10 oz water + carbohydrate with intense workouts > 1 hr + salt for tournament/multi-event days, hot+humid conditions, and/or if heavy/salty sweaters

11. 2. Start & Stay Hydrated- How? Before exercise After exercise 150 lb148 lb 2 lb (1% of starting body weight; 0.4-2.4% is common) 2 lb x 20 oz/lb = 40 oz Fluid consumed during the hour = 10 oz 50 oz needed to replace lost fluids

12. 2. Start & Stay Hydrated- Have a plan! TimeMeal/EventFluid Intake 6amBreakfast1-2 cups, including milk Mid- Morning Classes1-2 cups, sip regularly on water Mid-DayLunch2-4 cups, including milk Mid- Afternoon Classes/ Pre- Training 2 cups water, sip regularly on water 4-5:30pmTraining2-5 gulps every 15-20 minutes By 6pmPost-Training2+ cups recovery beverage or water with food 7-8pmDinner2 cups, including milk 9-10pmBedtime1 cup water

13. ENERGY = CALORIES  Calories are a measure of energy  Your body uses energy to do work  FUEL  Eat the right amount of energy (calories) for YOUR body RMR GrowthDaily Activity Exercise + + + 3. Eat Enough

14. Weight loss Strength loss Inability to adapt to training regimen Diminished performance Soreness, joint pain Lethargy Chronic fatigue Micronutrient deficiency Respiratory infections Hormonal abnormalities Decreased bone mineral density Overtraining syndrome 3. Eat Enough- What if I don’t?

15. 4. Eat the Right Stuff- Balance & variety  Vegetables 3+  Fruits 3-5  Grains 9-15  Milk Products/Alternatives 3  Meat/Plant Protein Foods 12 oz  Spices for flavor!  Fluids 3 meals + 2-3 snacks + fluids

16. 5. Eat it at the Right Time Breakfast Protein Train / Compete / Rest Pre-Game / Training Meal During Game / Training Recovery

17. 5. Eat it at the Right Time- Breakfast  Hydration status?  Jump-start metabolism  Enhance energy level  Provide fuel for classes and workouts  Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip

18. 5. Eat it at the Right Time- Protein  Spread protein evenly throughout day  Protein in pre- or post-resistance workout snack Minimize muscle breakdown Maximize muscle growth Normal hormonal and immune functions

19. What are your fuel needs today? tailor food + fluids for rest/ train/ compete days

20. http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport- Performance/Nutrition/Resources-and-Fact-Sheets

21. 5. Eat it at the Right Time- Fuel Your Training  3-4 hours before training Foundation: long-lasting carbs + high-quality lean protein Before game: low fat, low fiber or as tolerated, not spicy, nothing new, nothing risky

22. 5. Eat it at the Right Time- Fuel Your Training  30 minutes to 1 hour before training ‒ Fruit ‒ Crackers/Pretzels ‒ Honey/jam sandwich ‒ Focus on carbs, low fiber, low fat, low protein

23. 5. Eat it at the Right Time- Fuel Your Training  During high-intensity training for 45-75 minutes ‒ 30-60 g carbohydrate per hour ‒ Start closer to 30 g ‒ Pre-exercise snack of 15-30 g ‒ 10 oz sports drink during delivers 15 g carbohydrate

24. 5. Eat it at the Right Time- Fuel Your Training  After training ₋ Replace carbs, early and often ₋ Add protein, especially after resistance exercise

25. Refuel early and often Aim for 1.2 g carb/kg/hr Eat small amounts every 15-20 minutes No appetite? Dehydration can derail recovery Hydrate with carbs and electrolytes As possible, eat small amounts of simple carbs 1 hour til next game Like pre-game snack, but with protein Hydrate with carbs and electrolytes 2-4 hours Like pre-game meal, include complex carbs and protein Hydration –sports drink OR water + food Fuel Your Tournament: Rapid Recovery Strategies

26. 5. Eat it at the Right Time- Training Day Breakfast AM Snack Lunch Pre-Exercise Nutrition 2 PM Snack: Pre-Exercise Nutrition During Exercise Nutrition 4PM Training: During Exercise Nutrition Recovery Nutrition 7PM Dinner: Recovery Nutrition Recovery Nutrition PM snack: Recovery Nutrition

27. 5. Eat it at the Right Time- Game Day Breakfast AM Snack Lunch Pre-Exercise Nutrition 2/3PM Meal: Pre-Exercise Nutrition 5:30PM Snack? During Exercise Nutrition 6:30PM Game: Fluids + carb + electrolytes: During Exercise Nutrition Recovery Nutrition 9PM Dinner: Recovery Nutrition * If staying at school until game, pack your dinner!*

28. Recovery Nutrition 5. Eat it at the Right Time- Rest Day, Recovery Nutrition 3 Meals 2-3 Snacks Fluids Carbohydrate needs decrease Protein and fat needs are consistent

29. Enjoy Food! Understand your needs enough the right stuff the right time Eat foods you like! 80/20 Rule

30. Thank you!