The 10 Nutrition Rules you should try to adhere to
1. AVOID PROCESSED FOODS: Choose the least processed forms of food such as fruits, vegetables, whole grains, and high fiber carbohydrates. For example, replace that slice of white bread with a wholegrain English muffin.
2. AS MANY COLORS AS YOU CAN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
3. LEAN PROTEIN: Include a LEAN protein source with each meal turkey, chicken, or pork tenderloin
4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.
5. EAT BREAKFAST PROMPTLY EVERY DAY: Eating within 30 minutes of waking up,kick starts your metabolism. This will improve your energy levels for the day.
6. SMALL MEALS MORE OFTEN: Eat smaller portions more often. Don't allow your sugar levels to go all over the place. You should be eating 4-6 meals per day. Aim for all three macronutrients (carbs, protein, and fat) every three to four hours.
7. STAY HYDRATED: Dehydration will cause havoc with your system. Drink at least three liters of water every day. Skip sugary sports drinks and opt for nutrient-rich fruits, vegetables, dairy, and whole grains to replace minerals lost during strenuous sweat sessions
8. RECOVERY IS IMPORTANT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.
9. SUPPLEMENT WISELY: Be very careful about using supplements. You should be able to get everything you need from your diet. A large portion of the supplement industry is unregulated. If you feel you are not getting what you need from your diet I would suggest discussing with a doctor or registered dietician
10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body heals when sleeping.
Remember, with a fairly solid diet and a good exercise regime you will be able to sneak a treat once in a while without ill effects.
The first app I recommend is called "Cronometer". This is an app where you can log your daily food with consumate ease using your phone as a bar code scanner or by typing. It will set out a daily recommendation for you based on your height, weight, and level of activity. You can pull down reports for vitamins, macro-nutrients etc. and you can adjust your diet accordingly meaning you can feel healthier and stronger as you learn.
The second app is called "Fooducate". This app scans anything you buy at the store and grades it D (bad) through A (very good). It will give you a breakdown of why it is good or bad alerting you to dodgy ingredients etc. and it will suggest healthier alternatives if you so desire. Great app!
The last app I recommend is called "ihydrate". This is a great app and will help you stay hydrated without overdoing it on a daily basis. It is important to drink the right amount of water. For those of you who are Android people - the app you are looking for is called "waterlogged". It is basically the same thing in Android form.
HOW TO EAT TO HELP YOUR GAME
Refueling as soon as tolerable is most important for serious athletes doing a second bout of intense,
depleting exercise within six hours of the first workout, including soccer players in tournaments,
With recovery, the sooner you consume carbs to replace depleted muscle glycogen and protein to repair
damaged muscle, the sooner you'll be able to exercise hard again. This is particularly important when
you are at a tournament and are playing more than one game in a day.
When recovering, be sure to repeatedly consume a foundation of carbohydrates with each meal/snack,
along with some protein to build and repair the muscles. For example, chocolate milk or a fruit smoothie
are excellent choices.
How Many Carbs do I Need?
• On days when we train or play, 2.5 to 3.5 grams of carbs per pound.
For example, a 150-pound soccer player doing should target 375 to 525 grams of carbs per day.
What are some Good Carb-Protein Recovery Foods?
Your recovery meals and snacks should include a foundation of carbohydrate-rich breads, cereals,
grains, fruits, and vegetables plus a smaller amount of protein (at least 10-20 grams per recovery snack
or meal). Enjoy:
• Fruit smoothie (Greek yogurt + banana + berries) – add watermelon if it is hot weather
• Cereal and milk
• Pretzels and hummus
• Baked potato and cottage cheese
• Turkey sub
• Pasta and meatballs.
Don’t eat just protein, as in a protein shake or protein bar. Protein fills your stomach and helps build and
repair muscles, but it doesn’t give your muscles all the fuel that they need. Your muscles want three or
four times more calories from carbs than from protein.
Keep in mind that recovery calories "count." Try to organize so that you have dinner after training or if
you are training late, eat a small meal before practice and a recovery meal afterwards.