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3423 PARK DAVIS CIRCLE • INDIANAPOLIS, IN 46235 • PHONE (317)899-7000
JOB # 95022 DATE 9/9/2014 CAMPAIGN/LOCATION NCAA PRODUCTION NOTES
REQUESTOR Latrice Sales PROOF# 1 DESCRIPTION Soccer Sports Nutrition Fact Sheet
CLIENT NCAA DSR EB AM CG SIZE 8.5”w x 11”h QTY 1
PM
APPROVED APPROVED WITH MINOR CORRECTION BACK WITH CORRECTIONS; RE-PROOF
SIGNATURE DATE
14
20
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T GRAPHICS
[SPOR
COVER
OPYRIGHT Soccer Sport Nutrition
S C
T Fact Sheet Update
ONCEP
TERIAL AND DESIGN C
ALL MA
NUTRITION
FOR THE SOCCER STUDENT-ATHLETE
I want to improve my PHOTOS FROM NCAA PHOTOS ARCHIVE AND SHUTTERSTOCK
speed and endurance
so I can get more
playing time. My tudent-athletes hear many misconceptions about
friends told me that nutrition and performance. Soccer is a physically
it would be healthier S
“ demanding sport that requires strength, speed, agility
for my body if I avoid and endurance. Unlike many team sports, soccer players
gluten and dairy, but sometimes play the entire 45 minutes of each half without
now I don’t know a substitution. During this time, the athlete is continuously
what to eat! moving, running and sprinting. Without proper fuel, soccer
”players will not be able to maintain a high level of performance.
www.NCAA.org
Information presented by www.scandpg.org | 800/249-2875
www.SportsRD.org | info@SportsRD.org
Written by SCAN/CPSDA registered dietitians (RDs). For advice on customizing an eating plan to meet your nutrition goals, consult an RD who specializes in sports, NCAA is a trademark of the National Collegiate Athletic Association.
particularly a board-certified specialist in sports dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN), ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)
FUELING THE SOCCER Hydration is another vital aspect of conditioning session.
STUDENT-ATHLETE nutrition that soccer players must pay • Avoid excess calories from alcohol,
“I don’t have time to eat” and “I didn’t attention to. The best way to make sure sugary juices and processed snacks.
know what to eat, so I just didn’t eat,” are you stay properly hydrated is to practice • Eat for your activity. On light days,
common excuses among student-athletes how you play. Remember to drink water decrease snacks and portions. On
when they first arrive at college. and a sports drink before, during and after heavy training days, choose nutrient-
Eating breakfast within an hour of practice so you will train your body to do dense snacks (nuts, trail mix, 2 percent
waking up is essential for energy balance, the same for competitions. milk string cheese, peanut butter and
recovery and weight maintenance. PRESEASON PHASE fruit) and include carbohydrate and
To properly fuel the body, a student-ath- protein with each meal.
lete’s day should focus on six fueling times: Preseason is the time when “champi- • Quench your thirst! Adults often
• Snack before morning training: ons are made.” At the collegiate level, mistake thirst for hunger, so drink
Slice of wheat bread and peanut butter. training from January to May and the water throughout the day.
• Recovery drink post-workout: month of August can be considered • Include lean protein with each meal
Low-fat chocolate milk and banana. preseason. This is when you might and snack: chicken, turkey, pork or
• Breakfast: Two scrambled eggs; make changes in your nutrition plans to beef tenderloin, fish, canned tuna,
¾ cup oatmeal with cinnamon, gain muscle, lose fat and prepare your edamame, deli meats, hummus,
berries and walnuts; and Greek body for the upcoming season. Strength peanut butter, nuts and seeds.
yogurt with granola. training is usually heavier during this • Choose complex carbohydrate more
• Lunch: Deli meat sandwich on wheat phase. During this phase, it is important often: sweet potatoes, brown rice,
bread, pretzels, fruit and yogurt and to choose nutrient-dense foods and whole wheat breads, whole wheat
20-ounce sports drink. avoid mindless snacking. pasta, and quinoa.
• Pre-practice snack: Trail mix, • Choose a variety of fruits and vegetables.
banana and sports drink. Gaining Muscle and Losing Fat During • Choose healthy fats such as olive oil,
• Dinner: Lean protein, nutrient-dense the Preseason flaxseed, avocados, seeds, nuts and
carbohydrate (whole grains, vegetables • Focus on recovery nutrition within nut butters.
and fruits) and low-fat dairy. 30 minutes of each strength and
HYDRATION FOR SOCCER STUDENT-ATHLETES
2-3 hours before 10-20 minutes before During exercise: Drink Post-exercise: Drink 24 ounces of water or
exercise: Drink 17 to exercise: Drink 7 to 3 to 6 ounces of sports sports drink for every pound lost, and within
20 ounces of water or 10 ounces of water or drink every 20 minutes. two hours drink enough to replace any weight
sports drink. sports drink. lost from exercise.
ruin the benefits derived from months of
COMPETITION PHASE roasted potatoes, steamed broccoli, fresh
During the regular season, soccer fruit, sports drink and low-fat milk. training, but eating poorly throughout this
players must be able to recover quickly Friday’s post-match recovery meal time can make the preseason much more
and fuel their bodies properly. Typical should provide soccer athletes with lean difficult. Eating poorly and overeating can
games take place on Friday nights and protein, carbohydrate, vitamins and change your preseason goals from gaining
early Sunday afternoons. This is a short minerals. An example might be a burrito muscle and improving technique to getting
turnaround period for your body to with chicken, black beans, avocado, back in shape and losing fat.
recover. Food choices should be used to vegetables, shredded cheese, sports
help aid in recovery and replenishing lost drink and water. Holiday Meal Tips for Soccer
glycogen stores. Saturdays are recovery days. Take Student-Athletes
advantage of this day and don’t use it to • Watch what you drink! Juices, sodas,
Top 10 Anti-Inflammatory Foods for sleep and stay still all day. It’s important to alcoholic beverages and eggnog can
Soccer Student-Athletes eat regular meals, drink fluids and snack really add up in calories.
1. Salmon to prepare for the game Sunday. • Do not starve yourself all day. This
2. Walnuts, almonds and other nuts Sunday mornings can determine promotes overeating later in the day.
3. Beets whether your team wins or loses. Be sure • Eat a light snack before going to a
4. Berries to eat an appropriate breakfast three to holiday party.
5. Dark leafy greens four hours before the match. This meal • Use a smaller plate to encourage
6. Whole grains could include oatmeal with fruit and nuts, smaller portions.
7. Olive oil and flaxseed oil egg omelet with vegetables and ham, fruit • Survey the scene. Look at everything
8. Tart cherries and yogurt, orange juice and sports drink. before you make your choices.
9. Soy beans Because you will not eat again until after • Stay active. Play board games, go for
10. Low-fat dairy the game, you should consume some type a walk or take the soccer ball outside
of snack on the way to the match, such with the family.
Competition Weekend Meals as a peanut butter and jelly sandwich, • Choose one dessert, not a plateful.
Friday’s pre-match meal should be smoothie, granola, dry cereal, granola bar • Still hungry? If you want seconds,
eaten three to four hours before the and plenty of sports drink for hydration. choose lean protein and vegetables.
match and consist of high carbohydrate, After the match Sunday would be • Make your plate colorful. If you look
moderate protein and moderate fat. This the time to relax and treat yourself to down and all you see is brown, you’re
could be a spinach salad, dinner rolls, something you simply enjoy eating. missing those lower-calorie, higher-
beef tenderloin, chicken pesto pasta, nutrient foods. Add sweet potatoes,
CHAMPIONSHIP/ steamed broccoli, cranberries, etc.
POSTSEASON PHASE • Watch out for the extra stuff. Gravy,
The postseason — the pe- butter, syrup, whipped cream and
riod from November and sauces add up.
December to early OFFSEASON PHASE
February — includes The offseason is the period from May
the holiday seasons, to July when soccer athletes are on their
which can be tricky own. It is tempting to use this time to fully
for athletes. One relax and disconnect from the
bad meal won’t
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