Soccer's Little Secret-The Right Fuel

It’s no secret.

Especially for my readers and followers.

Exercise researchers and sports nutritionists have known for years that carbohydrates and fats are the most important fuel for endurance.

Step into the new millennium and science has discovered that blood glucose may be the most important fuel source available to soccer players.

So what is blood glucose?

Blood glucose is a carbohydrate that is a readily available source of energy. Blood glucose also has the ability to decrease fatigue even when glycogen is available in the body.

Lets quickly recap what we already know.

Soccer Nutrition For Soccer Players- The Hypoglycemia Effect

Soccer Nutrition Tips- The Sugar Effect

Soccer Nutrition- The Pre Match Meal

Soccer Nutrition- Get Ready To Crush Your Opposition

The fuel that is required to perform is stored in the body in 3 ways.

Can you remember these?

The forms are

Muscle Glycogen

Body Proteins

Fat

The greatest supply of fuel comes from fat even in the leanest of soccer players. Muscle glycogen is the fuel source that is limited. The storage limits that differ from player to player are 1600-1800 calories of carbohydrate that can be stored as glycogen.

So how do you reach these maximum levels of glycogen?

Increased glycogen levels can be achieved in 2 ways.

The first step is to regularly eat foods that are rich in carbohydrates. The second step is to eat carbohydrate-rich foods after a match.

Studies show that glycogen is made in the body and stored in the muscles at the greatest rate within the first 2 hours after training or a match.

The secret to performance is that players need to eat carbohydrates after training or a match to replace used glycogen.

That’s it, pretty simple don’t you think?

The best results for recovery have been achieved by eating 30 to 60 grams of carbohydrates each hour (up to 2 hours) after a session.

Don’t take these figures as gospel. Each player is different and will react differently to various preparation and diets. You should experiment with a small amount of carbohydrates before and during a training session. This will allow you to experience what feels comfortable before jumping into an experiment on match day.

So today’s lesson is this,

Use food to your advantage. Eat smart and use food to increase your performance. Carbohydrates could transform your team to a winning one.

Soccer Training Diet

This diet should only be used as a guide.

Monday-Wednesday

Activity- Rest

Diet-

60% Carbohydrates=1500 calories (375 grams)

15% Protein=375 calories (95 grams)

25% Fat=625 calories (70 grams)

Tuesday-Thursday

Activity- Training

Diet-

Breakfast= high carbohydrates such as bread, bagels, cereal, pancakes, fruit juice, milk and yogurt.

Drink carbohydrates in the form of Gatorade every 1-2 hour.

Before training (3-4 hours) eat a high carb snack of 500-600 calories

1 hour before training eat or drink 30 grams of carbohydrates.

1 hour into training try and drink 30 grams of carbohydrates

Soon after training eat or drink carbohydrates to encourage glycogen production.

Friday

Day before Match/ Plenty of Rest

Follow Mon-Wed diet. Carb up at the evening meal with any of these-pasta, potatoes, rice, bread, salad, fruits, vegetables and lean meats.

Saturday

Match Day

Eat high carb, low fiber meal 3-4 hours before the game (500-600 calories)

Each hour after meal eat or drink 30-60 grams of carbohydrates

At half time, drink a carb drink or eat some fruit

Sip water or drink throughout the game

Eat carb foods soon after the match for maximum glycogen building.

“May the winds of destiny blow you to the stars.”