NUTRITION - TRAINING INFO
Hydration = More than just water!
water is good, a drink with a little sodium, potassium, chloride and other
elements is absorbed faster by the intestine than pure water. This puts more
water into the blood faster.
overdo the salts, though -
So stay away from soda after practices or games.
How much to
drink? *Structured hydration 'pre-game' consists of a regular water intake
at specified intervals. 1 cup of water every 2 hours before a match.
**During the exercise - replenish lost fluids/electrolytes with an approved
sports drink. ***Post game re-hydration is equally important, finish that
sports drink even though you may feel like you don't need it now!! Then eat
a carb healthy meal.
There is an
increased breakdown of protein during exercise. This damage is structural,
and the body's structural building materials are proteins.
disrupted cellular processes begin repair as soon as the stressor is
removed. Protein consumed during exercise may help speed recovery following
exercise. Plus, during extended exercise, protein can provide up to 20
percent of the muscle's energy needs.
little protein during and after work is a good idea. But don't interpret
this to mean a triple cheeseburger is recommended. Just a little sports bar,
granola or oats to get the process started.
Selected vitamins--C and E in particular--can help minimize the breakdown of
protein and also speed up recovery times.
getting some C and E during and after exercise is appropriate.
Up on Carbs
have you heard this one before??
energy for games like soccer comes mostly from stored carbohydrates. When a
player finishes a game, the carbohydrate fuel in the muscles (glycogen) can
be very near empty, meaning the player is fatigued. However, if some carbs
are taken in during exercise, the depletion of glycogen can be
delayed. This effectively postpones fatigue, and a little protein helps get
more sugar into the muscle.
Pushing fatigue later and later has two advantages. First, your team is
running and the opponent is tiring right when most goals are scored. Second,
a large portion of injuries happen late in the game so delaying fatigue can
be considered a way to prevent injuries.
Ingestion of some carbs after training and games gets the refueling process
started sooner and faster than if the process is delayed even by two hours.
mean I have to supply water, protein, vitamins, carbs during and after
if you want to have a leg up on the opponents while also getting a head
start at recovery for the next game or practice.
that doesn't mean that you have to shop multiple aisles of the grocery
store. There are a variety of sports drinks on the market that contain both
electrolytes and proteins in one recognizable package!
your Coaches/Trainer for more recommendations!