Soccer training info – eating right for soccer

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Yes, those classic orange slices after a game are a good idea.

OK, I’ll admit it. Martini rosso red vermouth I’ve put this article off for almost two years. Martini rossi sweet vermouth It’s a complex issue and I wanted to make it easy to understand, but not over simplified. Martini with sweet and dry vermouth What triggered my urge to get it done? A good intentioned, but poorly informed, flyer put out by a grocery chain about eating right.

In this flyer they were discussing the recent negative press high carb / refined / processed foods were getting. Vodka martini bitters They were stressing that eating only low carb food and complex carb foods was a “good replacement” for healthy eating. Martini rossi rosso sweet vermouth After my head exploded and I put the pieces back together, I sat down to write this.

First, if your child is obese, overweight, diabetic, or has other eating / health issues, this is not for you. Martini rossi sweet vermouth review I am talking about the healthy competitive soccer player that trains hard several times a week. Bourbon sweet vermouth bitters Their body is a “PROCESSING MACHINE” and needs the right fuel at the right time. Rye whiskey sweet vermouth bitters (Just doing the touch stations we show in the SoccerU series can burn 350 calories in 30 minutes.) I have trained soccer players at all levels of play and ages; from young 7 year olds to professional players training 6 days a week, twice a day. Martini extra dry vermouth miniature Getting this right is more important than most people know.

Next, I will not be giving you a “lifetime eating chart”. Martini extra dry vermouth white I am focusing on the 24 – 48 hours prior to competing. Vodka sweet vermouth recipes REMEMBER… Long term body development, health and growth are different from pre-game preparations.

Get this straight. Vodka martini without dry vermouth This is not a nutrition article from the USDA. Cocktail of gin and vermouth crossword clue It’s a REAL WORLD guide for youth soccer players. Dirty gin martini recipe without vermouth While much of the same information is used for adult players, we have to understand the “mind of the child” in this formula.

One of the key issues with youth players is that they often can’t overcome eating habits / tastes / phobias, for the sake of health and nutrition.

The greatest food NOT eaten? What if I told you about a TOP SECRET soccer drink? OK, put raw oysters, broccoli, and mushrooms into a blender, then add chicken broth and puree. Cinzano rosso vermouth cocktail recipes Now set it in front of you child and see what happens.. Cocteles con vermouth blanco NOTHING. Martini sweet vermouth recipe It might be the secret to becoming a “star player” but guess what? It’s not going down. Martini dry vermouth recipes We have to face the reality. Sweet vodka martini recipes Younger athletes will generally eat a limited range of foods. Scotch sweet vermouth and angostura bitters Something simple as color, texture or smell can make them say, “No way.”

Also, youth players will generally “fill up” faster. Whiskey sweet vermouth bitters Making sure that they get the PROPER carb intake is very important since their VOLUME of eating is generally lower. Martini with vermouth and gin Whenever possible, eliminate ALL snacks near / just before meal time. Vodka martini orange bitters They should come to the table hungry. Vodka martini gin (After main meals, snacking is encouraged.) Also, avoid large consumptions of fluids BEFORE eating. Martini extra dry vermouth They should drink while they eat and afterwards. Dirty gin martini without vermouth Large amounts of fluids will take away hunger and fill the stomach with low value volume.

Carb –Level 1 Pure “hyper energy” in its simplest form. Sweet tea vodka martini recipes (Sugars)

Carb –Level 2 Fast energy available within 1 – 4 hours. Sweet tea vodka drink recipes (Processed foods – white flour – starches – etc)

Carb –Level 3 Slow energy available within 3 – 7 hours. Sweet vodka cocktail recipes (Complex carbs – whole grains – roughage veggies – etc)

The body burns mostly carbohydrates as fuel. Sweet vodka drink recipes (Yes, fats and proteins are used but the body uses what is easiest first.) Excess fuel is first stored in many places including the red blood cells, muscles, and liver as Glycogen. Sweet vermouth drink recipes Then once those reserves are full, it stores excess as body fat. Gin and vermouth drink recipes Long distance runners and athletes that perform sports for long periods of time, actually start to burn fat for fuel. Dry vermouth drink recipes However, since most youth matches are limited to around an hour, we don’t see this much.

The “stored fuel tank” will last different lengths in different players. Whiskey and vermouth recipe Studies vary on this but most seem to indicate that somewhere around the 60 – 120 minute mark of continuous hard paced exercise is when stored fuel, glycogen reserves, can start to be depleted. Martini recipe gin dirty This is often referred to as “hitting the wall”.

This is almost too complex of an issue to deal with thoroughly, however we are dealing with pre-game eating so this makes it easier. Martini ingredients gin Just keep this thought in mind. Recipe martini gin The body will store excess fuel for later use. Recipe gingerbread martini So, as game time approaches we want to “load” or even overload. Cocktail made from gin and dry vermouth We want our diet to be switched from “balanced” to over weighted with FUEL. Wino vermouth martini bianco 1l (We cut down on fats and proteins, but not eliminate them, and focus on carbs.) The percentages vary from expert to expert but the number goes as high as 75% in some studies for pre-loading.

We simply can’t shove large amounts of sugars or simple carbs into our body at the last minute, or close to game time. Whiskey sweet vermouth recipes This may increase the release of insulin and actually hinder what we are trying to accomplish. Cocktail made from whiskey vermouth and angostura bitters (As well as trigger low blood sugar levels.) Therefore the best practice is a mixture of simple and complex carbs over a longer period of time. Whiskey bitters recipe As game time approaches we run out of time for heavy digestion, so “easier” fuels are needed.

You will constantly hear that you should focus on “complex carbs” for long term loading, but let’s be real. Bourbon dry vermouth drinks They’re kids. Whiskey sweet vermouth and bitters You can’t force them to eat what they won’t, and they can only eat so much. Fee brothers whiskey barrel aged bitters recipes We cannot apply the same rules to adult athletes to kids. Cocktail whisky angostura bitters If your child is an “eating machine” then you probably can go with this premise. Whisky bitters recipe However, I have seen too many youth players eat very little and fill up fast, not getting enough carbs. Whiskey bitters cocktail recipe This is why I prefer to see youth players switched over to level 2 carbs for the last 12 – 24 hours.

48 hours – 24 hours before game time we focus on a mixture of level 2, and 3 carbs as a higher part / percentage of our diet. Cocktail made with gin and vermouth The closer we get, the lower the number. Bourbon dry vermouth cocktail Complex carbs are helpful the days before, but our body must do a larger amount of “work” to turn these into available energy or excess fuel for storage.

Complex carbs are harder for the body to “breakdown” and process. Whiskey dry vermouth cocktail Our body actually has to burn energy (work harder) to digest these foods. Gin vermouth martini recipes Much more so than “simple carbs”. Gin vermouth cocktail recipes Our body works less for a greater amount of FUEL, therefore we have excess that will be stored. Gin and dry vermouth cocktails As game time approaches it does little good for us to fill our body with “future fuel”, (complex carbs). Best dry vermouth for dirty vodka martini That is, fuel that will not be available until after the game, or being digested heavily during the game. Best dry vodka martini recipe Timing is critical.

If we have a game at 11am, it does us little good to be eating whole wheats, grains and raw vegetables at 8am. Dry vermouth martini recipes We need an energy source that will be READY very soon. Gin martini with vermouth We also don’t want our body to be heavy into a “hard digestive process” DURING the activity. Gin martini with sweet vermouth So we would drop to level 2 carbs such as white flour based foods and “some” limited sugars. Gin martini without vermouth These will be converted much quicker and available to us sooner. Classic cocktails with a twist We should also provide the body and digestive process with plenty of fluid. Classic cocktails every bartender should know So, eating a big bowl of steel cut oatmeal an hour before the game will probably do more harm than good. Classic cocktails It can also cause GI discomfort and steal energy for digestion with little to no return.

Almost too late… Really at this point it is too late to try and fuel the body. Classic cocktails list Trying to go to level 1 carbs, (sugars) may trigger a hypoglycemic or even a hypoglycemic “type” reaction, Idiopathic postprandial syndrome. Vermouth cocktails (I have seen this both in my own body and many youth players.) It also may trigger a spike in insulin release which will cause low blood sugar levels.

The last hour before the game (and during the game / half time) is used for liquids and mild levels of level 1 carbs. Vermouth cocktails crossword clue Sports drinks are formulated with a very low percentage of carbs for this reason. Vermouth cocktails crossword (Often in the 2% – 6% range) During long matches your body may “shut down” digestion, so adding “fuel” at this point is probably not useful.

If any foods are eaten at this point they should be very limited and level 2 or 1 and 2 mixture. Classic cocktails with a modern twist A few crackers and some sports drink.

The body will burn easy fuel first, fuel that is present in the blood stream and tissue. Cocchi vermouth di torino cocktails Then it goes to reserves in the form of stored fuel, glycogen in the liver. Carpano antica vermouth cocktails Next it will turn towards stored fuel in the muscles, glycogen, and finally it turns towards fat reserves. Classic wikipedia Failure to fuel up prior to long training will start depleting the player’s muscle glycogen stores prematurely and most likely they will fall prone to the performance declining “wall.”

Studies have shown that many of soccer players eat far below the optimal level of carbohydrate calories. Classic menu for windows 8 As a result, many players BEGIN competitions with glycogen levels (fuel tank) which are sub-par. Classic menu Players who start a match with low glycogen (stored fuel) usually have little carbohydrate left in their muscles by the time the second half starts.

Don’t confuse “healthy” with preparation, preloading, and pregame, diets. Classic menu for office Two examples of good thoughts gone bad.

1) I witnessed a loving mom make sure her child was eating healthy. Classic menu windows 10 The child, 12 years old, was playing in a soccer tournament. Classic menu office 2016 He had a game at 9am and another at 3pm. Cocktails made with vermouth We all went out to eat after the first game and I watched her order steamed vegetables and grilled chicken for her son. White russian cocktails recipes His “fuel tank” had just been emptied from a tough game of soccer and needed to be refilled. White christmas cocktails recipes From the above information in this article, you can see her mistake. Red cocktails for christmas Needless to say he hit the “fuel wall” even before the game started. Classic start menu windows 10 He was pulled out of the 2nd game after the first half and had nothing left. Classic menu for windows 10 Good “general health” concerns don’t always help the competitive athlete during competition. Classic menu for office 2007 serial If you need some more proof of this, just Google “Michael Phelps diet”….

2) The coach doesn’t always know best. Classic menu for office enterprise I listened to a coach yelling at some players for eating pancakes in-between the same games. Classic menu for office torrent He said, “You should be eating something like pasta, not pancakes.” I just shook my head and kept my mouth shut. Classic menu for office 2007 download I’m assuming that the coach never made pancakes or pasta from scratch. Classic menu for office 2016 (Almost identical ingredients) Again, from the above you now know that level 2 carbs are what the players should be eating. Classic menu for office 2010 torrent Pancakes with fruit and light syrup are a fantastic refueling meal when you only have a few hours before the next game. Classic windows 7 start menu for windows 8 Not understanding what actually makes up the food you eat is a BIG mistake I often see.

Remember, a balanced healthy diet is great for kids in general. Classic start menu for windows 8 However, competitive young athletes that train several times a week, and often play one to two games per weekend, are a totally different beast. Classic shell start menu for windows 8 These young players are true athletes, but they often have limits, habits, or likes that are different from mature adult players. Classic windows start menu for windows 8 Making sure we “work around” these is critical.

When you need carbs fast to preload or refuel for the next game.

Pasta, pancakes, waffles, toast, breads, potatoes, deep dish pizza.

Most dry cereals not highly concentrated with whole grains only and low sugar. Classic shell menu for windows 8 (Not 100% bran flakes, but rather corn or rice based / processed cereal.)

Bananas, oranges, grapes are high in sugar fruits and are good.

Sports drinks, strawberry and chocolate milk as well as the new V8 Fusion Fruit drinks. Classic menu card Snack crackers and cookies are a good filler and a snack that can be taken anywhere / thrown into a soccer bag with a sports drink.

Once players have eaten their main meal, they should be encouraged to “snack” often, especially the night before the game. Classic menudo recipe The body talks and we should listen. Champagne cocktails crossword If it says, “I’m hungry”, then eat.

100% high grain foods / extreme high fiber foods with low sugars and low simple carbs.

One of Coach V’s top picks for breakfast the day of the game.

Cream of Wheat, cooked with milk. Wine cocktails crossword Add honey at last minute and some sliced bananas.

Readymade / frozen waffles with light amount of syrup if desired or Jam.

Remember, every human is different and reacts individually to certain foods. Vermouth brands If you your soccer player has a bad GI reaction to eating bananas before the game, STOP EATING THEM. Drinks made with vermouth If the higher sugar levels or excess simple carbs trigger a low blood sugar reaction, make notes and change it.

Again, kids are kids and VERY FEW will eat to properly prepare for a soccer match on their own. Gin cocktails crossword clue The parent / coach needs to offer and implement these guidelines. Yellow dresses for juniors Make a simple list of “do’s and don’ts” that all can understand.

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