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.”

Do you know how many people play soccer worldwide?

The number has climbed to 138,000,000 million. Can you believe it? Soccer is the undefeated sport of the world. No other sport comes close to these kind of numbers and rightly so.

Although soccer has become a mass phenomenon, most players don’t have a clue about soccer nutrition. Most players couldn’t even tell you what glycogen is and wouldn’t even know where to find it.

Most amateur players wouldn’t even consume enough calories for them to perform for 90 minutes. Research has concluded that the majority of players consume approximately 1200 calories. Do you think that’s enough?

Do you know how many calories you need to consume to perform at your maximum?

Data form the Institute of Sport suggests that the optimal level is around 2300-3200 calories. Before you get excited, not just any calories, carbohydrates.

Foods high in carbohydrates include breads, pasta, beans, potatoes, rice and cereals. Carbohydrates require less water to digest than proteins or fats and are the most common source of energy.

Carbohydrates are high in starch and stimulate the development of glycogen stores in the muscles. The levels of glycogen in your muscles would be like the petrol gauge in your car. The more petrol (glycogen) you have, the greater distance you can travel (run).

Have you ever wondered why your second half performance steadily declines?

When you start a match with low glycogen levels your muscles after 45 minutes will be depleted of any carbohydrates. A low carbohydrate intake results in low energy levels and inevitably leads to a fatigue performance.

Players that lack glycogen can be spotted quite easily.

• The players that hide during the game and don’t want the ball.
• The players that cheat and don’t chase their opponent back.
• The teammates that argue amongst each other and try to explain their laziness and lack of marking.
• Spend more time walking.
• And players with muscle cramps.

The depletion of glycogen in your body is directly proportional to your performance. As your levels diminish and head south, so does your performance and ability to compete for 90 minutes.

GPS tracking used on some amateur players identified a 32% reduction in the distance covered in the second half. Those kind of percentages are quite significant don’t you think?

If there were ever a secret or a product that could influence your game it would be the carbohydrate. Carbohydrate intake before a game is crucial and more important than any skill you’ve picked up on the training ground.

So how do we overcome second half fatigue?

Leading up to the game players should eat small meals. You definitely don’t want to go into a match with a full stomach. Small meals of 600-750 calories are more than adequate. A good example is some toast (3-4 slices) and 2-3 bananas. This will give you about 600 calories and will be light enough for you to digest if taken 2 hours before a match.

2-3 days before a game consumption of carbohydrates should be 9-10 grams of carbohydrates per kilogram of body weight each day.

Another good approach is to reduce the level of training intensity to allow your body to build glycogen stores in the muscles. Also the time spent on the training field should be significantly reduced to avoid any injuries or strains close to match day.

To put the icing on the cake make sure to drink a sports drink that contains some glucose. Clinical studies done in England proved that these drinks led to a 28% increase in the amount of distance covered in the 90 minutes.

Drinking about 30 grams of carbohydrates before a game is ideal and will give your glycogen levels a nice buffer. Make sure to have another sports drink ready at half time to replenish your glycogen levels and reduce your fatigue.

If you follow these simple steps,

Next time you line up against your opponent you will run him into the ground.

“You are what you eat”.

Millions of people are food conscious and many of us are guilty of counting calories. The health industry is a billion dollar industry and supplies us with vitamins, proteins and pills of all shapes and sizes. At the end of the day and if you believe the hype, the body becomes what the body is fed.

Having travelled the United States for the last month, I’d like to add a different spin on this idea. It’s proven that the body reflects the diet you consume. No arguments here. What about your environment? Does the environment affect your body or your state of mind? There is no such thing as mind food, or is there?

Before I confuse you let me explain. Mind food or environmental stimulus doesn’t come in packages and you definitely can’t buy it in supermarkets. Your environment and your thoughts are mind foods. All the countless things that stimulate you, motivate you or even inspire you are a form of mind food.

The environment and your surroundings play a big part in who you become? Have you ever thought what kind of person you would be had you been raised in some foreign country. I currently live in Australia but would things be different if I lived in the US?

What sports would I follow?

What foods would I eat?

What kind of work would I’d be doing?

Would I have played soccer?

You can never answer the questions accurately but chances are I would have grown into a different person had I grown up in a different country. Why?

“You are a product of your environment”.

Living in a different country would have exposed me to a different environment with a different set of influences. Would I use the phrase,

“Gday mate”, if I was reared in New York, I strongly doubt it. Would hot pies be replaced with hot dogs and pizzas, you better believe it. Would I support Melbourne victory or the New York Yankees?

The bottom line is your environment shapes you, makes you act and think the way that you do. So what’s the point?

The point is this,

Next time you hand your kids over to the coach, is the environment suitable? Have you picked the club based on location, price or simply because it’s convenient? Does the coach create a positive and friendly environment that develops your children and allows them to pursue their dreams and ambitions?

If you think for one second that the coach and the environment will not influence you or your kids, wake up and open your eyes.

If you play in a negative environment or you send your children to training that are poorly structured and conducted by incompetent personnel you only have yourself to blame.

Prolonged association with negative coaches will inevitably influence you and your children in a negative way. Petty and dishonest players and coaches will develop the same traits not only in you, but more importantly in your children.

But on the other extreme, contact with good, honest and caring coaches creates a loving and friendly environment that will influence you and your child in a positive manner. Contact with honest and ambitious players and coaches gives us ambition. Gives us the ability to dream the impossible and for that split second fantasize that one day your dream will appear in the distance like a mirage.

Think about the player you’ve become or the person you’ve become if you’re no longer playing. The person you’ve become didn’t happen overnight, did it? Your personality, ambitions or lack of them, your status, your financial status are largely the result of your environment. Now think about this, the player you will be in one, five or ten years from now will depend on your future environment.

You change every day. But how you will change depends on your environment and the respective influences that arise from your environment.

What is the greatest obstacle you or your child face in gaining that elusive professional contract? Not knowing your age, status or location I can accurately answer this question. The biggest and number one obstacle on the road to a professional contract is the feeling that this accomplishment is out of reach. This feeling or attitude is a result of your environment and stems from many suppressive forces that change and alter your thinking.

When I was young, not only did I want to play for Barcelona, but I also wanted to be a lawyer and one day become Prime Minister. At a young age I wanted to conquer everything. I wanted to be first, the biggest and the best. Looking back my ignorance was a blessing. But what happened?

Although my goals were big, when I reached the age when I could begin to work towards my goals, a number of suppressive influences dictated what I could achieve.

“Don’t be stupid”

“Don’t be naïve”

“It’s impractical and foolish to dream”

“Be realistic”.

Don’t fool yourself for one minute. You are judged by the team you play for. Fellow team mates are not all alike. Most are negative, some are positive. Some play because they “have to”; the minority is ambitious and works towards their goals. Some players belittle everything the coach says or does. All the above players influence the way you think and act as a player. How you think is directly influenced by the team or coach you play for.

There are many pitfalls to watch out for in a soccer environment. In every team there are many players who, secretly aware of their own inadequacies, want to stand in your way and prevent you from developing. They fear that one day you will replace them in the team. After all, a soccer team can only accommodate eleven players.

Another environmental factor that is often overlooked is that of conversations or the manner of communication. Believe it or not, conversations are a big part of the environment. Make sure the conversation in your team or kid’s team is a healthy one and that it encourages you and inspires you. That the talk around the team makes you feel like a winner, not a loser.

So before you join a soccer club or enroll your kids in soccer, make sure to pick the best club no matter the travel time or the price. I know what you’re thinking,

“But I can’t afford it”!

The simplest answer is this; you cannot afford to go to a club that has a negative environment. In the long run, traveling the extra distance or paying the additional fees will cost you and your children less than going to a negative, mediocre team. Would you rather have one good pair of soccer boots or have three pairs of boots that are ruined and in bad condition.

Note to all players and parents, please always seek out quality. Not only does it pay, it costs no more and often less, than going to a mediocre club. Seek out healthy environments that are the breeding grounds for tomorrow’s superstars. Could you ever put a price on your happiness or your child’s happiness? Would you ever jeopardize your child’s chances of playing in the big leagues?

Then what are you waiting for? Choose a team, an environment that will allow you to dream the biggest of dreams.

Although we can never change our birth location, we can definitely change our environments.

First, lets establish and rectify the myth that you only need to think about sports drinks on match day. Fluid replacement is just as important during training as it is during a match. If you are going to use sports drinks during a match, then it’s imperative that you first try them out during training. Why? Simple, some drinks can make you feel bloated and even upset your stomach. Have you ever tried to play with a bloated stomach? Can you possibly play at your peak with an upset stomach?

Another common myth surrounding the soccer fields is that you only need to drink on extremely hot days when you become thirsty. This couldn’t be further from the truth. For starters, you need to drink whatever the temperature. Also if you wait until your thirsty to drink then the chances are you’re already dehydrated and your performance will suffer significantly.

So why do we need to drink?

When training or competing on match day, many metabolic reactions take place in your body to produce the energy required to make your muscles contract. Through these metabolic reactions heat is produced within your body. You might think to yourself so what? But we must remember that our body temperature must be kept relatively stable within certain temperature ranges. When we exercise, the extra heat we produce is released from the body in the form of sweat. Sweating is our bodies defence mechanism and allows our body to somewhat cool down.

The problem with sweating is that it eventually reduces our performance. Medical journals and scientific literature document that a loss of 2% of your body mass in sweat will create a significant reduction in your performance. It’s also worth noting that excessive fluid loss during hot environments can even lead to your death. So don’t be afraid to drink.

During soccer it’s customary to drink fluid during breaks like half time, substitutions or even injuries. Don’t you think its coincidence that when a player goes down injured, all his team mates run to the bench for drinks. When America hosted the world cup I clearly remember watching Greece vs Argentina and the South Americans (staff) throwing little plastic fluid bubbles onto the field from the bench at every stop. Players like Gabriel Batistuta, Diego Maradona, Simeone all the big name players running to them like their lives depending on it. This clearly shows that even the biggest players in the world understand the importance of hydration.

As a player you must aim to drink whenever you can. Little amounts and often is proven to be the best method of hydration.

Although I’ve mentioned sports drinks for hydration, it’s a safe bet to announce to the world that plain water is better than drinking nothing at all. However drinks with small sodium or electrolyte concentrations are the best for soccer hydration. These drinks will not only speed up the rate at which fluids are absorbed, it also increases the amounts of fluids absorbed by the body.

Lets break down the facts a little, a soccer player competes for 90 minutes and performs most of his duties at high intensity. This high intensity level depletes the players carbohydrates rapidly. How do we overcome this? Another good source for soccer players are the drinks that also contain a small concentration of carbohydrates. These drinks can aid in restoring and even protecting your glycogen levels found in your muscles. High carbohydrates drinks can also be great for immediate post training or post game recovery.

To finish up I would like to add this

Never deny the facts and scientific research. All the above has been proven through extensive scientific research.

If you want to succeed in soccer make sure you stay hydrated. Spend a little extra money on the required drinks and resources needed to perform at your peak. The extra money you outlay will pay itself back in performance.

Remember this next time you purchase your sports drinks,

Break even Today and Break the Bank Tomorrow.

Hopefully you can read between the lines.

Games being played in the morning require a different pre-match meal as opposed to games played in the afternoon or late afternoon. When reading some of the advice in books did you ever consider this? Most books on soccer and nutrition assume you will be playing in the late afternoon or at night and give you the relevant information based on this assumption. What happens if you play in the morning? How does this change your pre-match meal?

Now that we’ve established that pre-match meals can differ due to time of day, lets discuss some of these variations. Even better, I’ll give you some of the best suggestions for a pre-match meal depending on the time of day. Lets start with a game being played in the morning.

Matches played in the morning:

For starters never drink coffee in the morning before your game. Coffee takes a long time to digest and gives you the sensation of something heavy in your stomach due to gastric acid produced by the coffee. Also the caffeine mixed with stress, fear or anxiety could result in nausea, vomiting and headache.

If you have carb-loaded correctly the night before, all you need in the morning for an early morning game is some toast, with a thin layer of honey or marmalade. A glass of juice and a small portion of oats (or similar cereal) is all that is required for a morning game. Notice how i haven’t mentioned pasta once. According to the majority of books and experts, pre-match meals should always contain carbohydrates in the form of pasta. Not in the mornings.

Matches played in the afternoon:

This example of a pre-match meal should be eaten 2-3 hours before the warm up session for a match.

• Main Course: pasta or rice
• Side dish of boiled potatoes with a little oil.
• A small portion of chicken.
• If you drink coffee, 1 cup of coffee will not hurt you at this stage.
• Water. Always maintain your hydration and drink glasses of water throughout the day.

Matches played at night:

When playing a night game, its advisable that you do not eat dinner at dinner time. In this case its better to have a midday meal full of carbohydrates like the one we discussed above. Supplement this with an afternoon snack 2 hours before the start of warm up.

• bread with honey,
• a piece of cake
• or fresh fruit
• Water. (hydration is very important).

As you can see, the pre-match meal requirements can differ. Considering that a match can be played at different times, it would be a mistake to just settle on one type of pre-match meal. Always read and learn about the game, but make sure the information is relevant to you. Ensure that your pre-match meal is suitable and meets your requirements, not the Authors.