Soccer nutrition

Optimizing Soccer Performance
Through Nutrition
Brendan Mc Manus M.Ed
1

Performance Goals
• Improve performance forcareer productivity
• Decrease injury potential for career longevity
• Maintain education to improve your strategy for
success
• Work your strategy to attain your goals
2

Recognizing the Type of Fatigue
1. Metabolic:demanding training session (>1hr), several sessions a
day or successive days, cumulative if nutritional and hydration strategies
are inadequate.
2. Psychological:cause varied, usually through loss in self-
confidence, self-esteem, change in attitude and behavior towards
others.
3. Neurological:result from short HI sessions, strength work and
plyometrics.
4. Environmental: due to travelling or changing climate –
disruptions in biological patterns, change in time
zones, inconsistent wake up times, changing meal times, disturbed
sleep patterns.
4

Defining Optimal Nutrition
What are the most important nutritional
outcome categories?
1. Health: Blood Lipids, blood glucose, blood pressure, liver function,
blood hormones.
2. Body Composition: Body mass, lean mass, fat mass.
3. Performance: Muscular strength, power, anaerobic & aerobic
capacity.
5

Breaking Down Nutrition
“Nutrition can make a
good athlete great, or a
great athlete good.”
7

Do athletes want to be educated?
According to a study by Athletes Performance:
90.6% of athletes responded yes to:
“Does your knowledge of nutrition affect what you eat?”
91.7% of athletes agreed with:
“Learning facts about nutrition is the best way to achieve favorable changes in
food habits”
61.7% of athletes indicated an increased interest in
nutrition over the course of the previous year
since the study.
8

Stages of Change
Thinking
about it
Preparing for
action
Taking
Action
Maintaining
a good
thing for life
Not ready yet!
The best science means nothing……….
If they DON’T CHANGE BEHAVIOR
Relapsing or sliding
backwards is not unusual
9

Everyday Nutrition/Hydration: The foundation to performance nutrition
Fuel/Fluid
Performance Nutrition
Timing
Recoveryisalimitingfactortoperformance:Training&Recovery
GameDay:Stayingfueledandhydratedoptimizesperformance
10

Breaking Down Performance
Nutrition
Vs.
11

Nutrition Periodization
Year Round Nutritional Principles
Macrocycle Preparation Competition Transition
Mesocyle
Macronutrient & Fluid quantity
General & Specific eating
Guidelines-quality & types
Weight
management &
variety
Microcycle
Daily macronutrients & fluid needs &
recovery nutrition
Calorie Control
12

Nutrition for Intermittent High-
Intensity Sports
Energy Systems Used
• Train to improve endurance along with muscle
strength and conditioning
• Anaerobic and aerobic systems are taxed
• 150-250 short bursts of activity
Duration (secs) Anaerobic (%) Aerobic (%)
30 80 20
60-90 45 55
120-180 30 70
13

Game is averaged at 70% of V02 Max
Muscle Energy
Pathway
Duration of Activity Type of Activity (%
MHR)
Immediate
ATP in muscles
ATP+PCr
ATP+PCr+
Muscle Glycogen
1-6 sec
7-20 sec
20-45 sec
Surges and sprints
(>80-90)
Short-Term
Muscle Glycogen
Muscle Glycogen +
Lactic Acid
45-120 sec
120-180 sec
Moderate Intensity
running
(70-79)
Long-Term
Muscle Glycogen +
Free Fatty Acids
>30 min
Limited by Oxygen
Low-moderate-
intensity running
(<69)
14

Soccer Specific Demands
Optimal performance in soccer demands
optimal fuel and hydration
• Field players:5-7 miles per 90 min game
• Drains energy stores (glycogen) and breaks down muscle
protein.
• The intermittent (stop & go) nature of soccer often impairs
performance towards the end of competition and after
periods of intense effort.
• Soccer players lose an average of 1.5L of fluid over the course
of a game.
15

What does this mean to the soccer
player?
• Under-Fueled: Soccer players who don’t eat enough tend
to cover less ground in the second half.
• Optimally Fueled: Soccer players who follow nutritional
guidelines are able to perform 33% more HI running during
games and practices.
• Dehydrated: Soccer players who are even slightly
dehydrated experience
– Slower running speeds
– Deteriorated dribbling skills
– “Training and play seemed harder”
16

Soccer Game - Running Work and
Distance
Walking
Defenders 0.62 mile
Midfielders 1.62 miles
Attackers 2.11 miles
Verheijen (1998)
17

Distance
Jogging
Defenders 1.2 miles
Midfielders3.2 miles
Attackers1.2 miles
Verheijen (1998)
18

Distance
Running
Defenders 0.9 mile
Attackers1 mile
Verheijen (1998)
19

Distance
Sprinting
Defenders 0.87 mile
Midfielders0.64 mile
Attackers1.1 miles
Verheijen (1998)
20

Distance
Total Distance
Defenders5.2 miles
Attackers6.1 miles
Verheijen (1998)
21

Summary of Soccer Game Running
Work and Distance
Position Walking Jogging Running Sprinting
Total
Distance
Defenders 0.62 1.2 0.9 0.87 5.2
Midfielders 1.62 3.2 1.1 0.64 6.8
Attackers 2.11 1.2 1 1.1 6.1
Data from “Conditioning for Soccer” – Raymond Verheijen (1998)
22

Soccer Game - Sprint Work Over
Various Distances
Total Number of Sprints between 1-5 Yards
Defenders 83 (51%)
Midfielders70 (55%)
Attackers76 (42%)
23

Various Distances
Defenders 47 (29%)
Midfielders31 (24%)
Attackers59 (32%)
24

Various Distances
Defenders 18 (11%)
Midfielders11 (9%)
Attackers28 (15%)
25

Various Distances
Defenders8 (5%)
Midfielders6 (5%)
Attackers14 (8%)
26

Various Distances
Defenders 4 (3%)
Midfielders6 (5%)
Attackers4 (2%)
27

Various Distances
Total Number of Sprints between 40+ Yards
Defenders2 (1%)
Midfielders3 (2%)
Attackers2 (1%)
28

Summary of Soccer Game Sprint Work
Position 5-10 yard 10-20 yard 20-30 yard 30-40 yard 40+ yard
Defenders 47 18 8 4 2
Midfielders 31 11 6 6 3
Attackers 59 28 14 4 2
29

Energy Expenditure Vs. Intake
Training Day (German Football Club, 2006)
• Energy Expenditure = 3,859+ 823 kcal/day
• Energy Intake = 2,780 + 823 kcal/day
• CHO Expenditure = 444.57 + 18.2 g/day
• CHO Intake = 327.00 + 168.3 g/day
30

Match Day (German Football Club, 2006)
• Energy Expenditure = 5,021 + 1,269 kcal/day
• Energy Intake = 2,809 + 1,178 kcal/day
• CHO Expenditure = 663.93 + 338.57 g/day
• CHO Intake = 318.62 + 132.87 g/day
• Energy expenditure was significantly higher during the
second half (717kcal) vs. the first half (622 kcal)
• CHO expenditure was significantly higher during the
second half (152g) vs. the first half (125g).
31

Rest Day (German Football Club, 2006)
• Energy Expenditure = 2,985 + 434 kcal/day
• Energy Intake = 2,485 + 857 kcal/day
• No significant difference between CHO intake
and expenditure
32

• Every players basal metabolic rates are different
• Men: BMR = 66 + ( 6.23 x weight in pounds ) + (
12.7 x height in inches ) - ( 6.8 x age in year )
• Women: BMR = 655 + ( 4.35 x weight in pounds )
+ ( 4.7 x height in inches ) - ( 4.7 x age in years )
• Male Example = 66 + ( 6.23 x weight in pounds
165 ) + ( 12.7 x height in inches 68 ) - ( 6.8 x age in
year 25 ) = 1787.55x 1.725 (Harris Benedict
formula) = 3083
33

Nutritional Recommendations
Where do
they
match up?
Carbohydrate
Protein
Fat
Recovery
Vitamins
Minerals
Water
34

Nutritional Recommendations
Carbohydrate
• Normal Day = 6g/kg/d
• During Training & Competition = 8-10g/kg/d
Protein
• 1.4-2.2 g/kg/d
Fat
• ~1g/kg/d (focus on healthy fats)
Example
• A male soccer player weighing 75 kg should therefore have:
– Carbohydrate: 600 – 750g
– Protein: 105 – 165g
– Fat: 75g
35

US Professional Soccer Club (2007)
• 6 players of similar size and energy needs
Nutrient Intake Needs
Energy (Kcal) 2617 3500
Carbohydrate (g) 333.9 5g/kg= 443.2 (51% Kcal)
Dietary Fiber (g) 31.0 25-35 for health
Protein (g) 129.9 1.4g/kg = 124
Fat (g) 66.7 n/a
Sat Fat (g) 18.7 n/a
36

Carbohydrates
What are they?
• Carbohydrates = Fuel
How much do you need?
• 5-7g/kg/d
• 8-10g/kg/d during high intensity training/match play
• Cutting body fat: watch out for cutting too much carb.
What do they do for your performance?
• A 70kg player can lose 100-200g of glycogen during a match (300-400g
storage capacity, MacLaren, 2003)
• Decreased glycogen is a major reason for fatigue at the end of a game.
37

Carbohydrates
Research: High Carb Vs. Normal Carb Diet for
intermittent exercise
• High-carbohydrate diet allowed the subjects to improve their
intermittent recovery timesby 3.3 min, nearly 20%.
• Evidence suggests increasing the consumption of dietary
carbohydrate can enhance performance of endurance activities and
sports that involve intermittent running at various intensities.
• Many soccer players - males and females, at all levels of competition
– continue to consume too little carbohydrate in their diets (Rico
Sanz et al. 1998).
38

Carbohydrates
• Not enough Carbohydrates in the diet =
decrease in performance.
• You don’t need to stock up on only
carbohydrate rich foods, but they should be
~60% of total caloric intake.
• Fuel your body according to the size of your
gas tank. The more you train and the bigger
you are the larger your fuel and carbohydrate
needs.
39

Carbohydrates
Fiber is a type of carbohydrate that is vital to
your health.
• Average fiber consumption = 11-13g/d
• Recommended consumption = 25-35g/d
• Foods that contain a lot of fiber include
– Fruits & Vegetables (5-9 servings a day)
– Whole grains
– Oats
– Supplements
40

Carbohydrates
• Mean serum insulin levels after 30 minutes of
ingestion. 60g of carbohydrates as apples, apple
puree, and apple juice. (Heaton, 1978).
• This shows the effect of fiber in reducing the amount
of insulin released into the blood.
Form Insulin (mu/l)
Apple 23
Apple Puree 32
Apple Juice 44
41

Protein
What are they?
• Important structural elements of cells, hormones and enzymes.
How much do you need?
• Ensuring you get enough protein in your diet each day helps prevent
the body from breaking down it’s muscle.
• Consume about 1g per pound of lean body mass (1.4-2.2g/kg body
weight
• Protein is critical in building and maintaining muscle; and
strengthening the immune system.
• Protein is only useful if you consume enough Carbs to provide the
body with energy.
42

Protein – Kent University Study
Purpose: To discover the amount of dietary protein
necessary for protein synthesis.
• 3 variables, both sedentary and strength training
groups
– Low protein diet (0.4g/kg BW)
– Medium protein diet (0.9g/kg BW)
– High protein diet (1.2g/kg BW)
Results: Protein synthesis was observed in the
medium and high groups. However, the 0.9g/kg
group did not see any more increased protein
synthesis than the 1.2g group.
43

Protein & Vegetarianism
• By combining protein sources, a vegetarian
who consumes no animal by products can be
assured of getting all of the amino acids
needed.
• Legumes can be combined with foods made
with grains or nuts/seeds.
• E.g. A meal of baked beans, wheat
bread, or, bean burrito and a corn tortilla will
provide all the amino acids your body needs.
44

Fat
What are they?
• Lipids are a structurally diverse group of organic molecules
that are insoluble in water.
Why are they important?
• Structural components of cells and important energy rich
molecules that serve as storage depots.
• During high intensity exercise fat is needed to help access
the stored carbohydrate (glycogen).
• Repair cells
• Regulate blood sugar and glycemic response
• Aids cognitive ability, mental clarity, memory retention.
45

Beneficial Vs. Non-Beneficial Fats
• Healthy behavior options
– Eliminate: cut out completely
– Substitute: e.g. mustard for mayo
– Decrease frequency: 2x/week to 1x/week
– Decrease Amount: 2tbsp to 1tbsp
Unsaturated Fats Saturated Fats
Nuts & Seeds Butter
Fish/Fish Oil Mayonnaise
Olive Oil Most Salad Dressings
Flaxseed Oil Partially Hydrated Vegetable Oils (Trans fat)
46

Omega Fatty Acids
• Omega-3 and-6 must be obtained from your
diet (essential fatty acids).
• They are polyunsaturated fats that may help
to lower cholesterol and improve your heart
health.
• The modern western diet involves too much
omega-6 and too little omega-3
47

Omega-6
Pro-Inflammatory fats
• Produce arachidonic acid leading to increases
in pro-inflammatory chemicalssuch as
prostaglandins and leukotrienes
• Sources include corn, fried foods & vegetable
oils
• Reduce intake
48

Omega-6: Uncontrolled BG & Insulin
49

Omega-3
Anti-inflammatory fats
• Decrease production of AA and pro-inflammatory
chemicals
• Increase nitric oxide and other anti-inflammatory
agents
Omega-3 Deficiency
• Single most widespread essential nutrient deficiency
(95-99% of population)
• Increased consumption improves virtually all major
diseases and inflammatory condition
• Take 3-6g of flax seed oil daily
50

Fat Soluble Vitamins
Fat
Soluble
Vitamins
Major Dietary Sources Major Functions Signs of severe,
prolonged deficiency
A Fat-containing and
fortified diary
products; liver; orange
and deep green fruits
& vegetables
Helps make white
blood cells for fighting
infection; repair micro-
tears.
Night blindness;
permanent blindness,
scaling skin,
susceptibility to
infection
D Fortified and full fat
diary products, egg
yolk
Promotes absorption
and use of calcium and
phosphorus
Rickets (bone
deformities),
osteomalacia (bone
softening).
E Vegetable oils, nuts,
seeds
Prevent cell membrane
damage
Possible Anemia;
neurologic effects
K Green Vegetables; tea Aids in formation of
proteins crucial for
blood clotting
Defective blood
coagulation causing
severe bleeding or
injury 51

Water Soluble Vitamins
Water Soluble
Vitamins
Major Dietary
Sources
Major Functions
Signs of severe,
prolonged
deficiency
B-2 (Riboflavin)
Diary products,
meats, eggs, green
leafy vegetables
Coenzyme used in
energy metabolism
Skin Lesions
Niacin Nuts, meats Pellagra
B-6
High protein foods in
general
Coenzyme used in
amino acid
metabolism
Nervous, skin,
muscular disorders;
anemia
Folic Acid
Green vegetables,
orange juice, nuts,
legumes, grains
Coenzyme used in
DNA & RNA
metabolism
Megablastic
anemia; GI
disturbances;
nervous system
damageB12 Animal products
Pantothenic Acid
Animal products,
grains
Coenzyme used in
energy metabolism
Fatigue, numbness
52

Water Soluble Vitamins
Water Soluble
Vitamins
Major Dietary Sources Major Functions
Signs of severe,
Biotin
Widely distributed in
foods
Coenzyme used in
energy metabolism
Scaly Dermatitis
C (Ascorbic
Acid)
Broccoli, cabbage,
cantaloupe,
cauliflower, citrus
fruits, green pepper,
kiwi fruit, strawberries
Synthesis of
collagen;
antioxidant; aids in
detoxification;
improves
absorption of iron;
facilitates healing
processes
Scurvy; weakness;
delayed wound
healing; impaired
immune response
53

Major Minerals
Major
Minerals
Major Dietary Sources Major Functions
Signs of severe,
Calcium
Milk, cheese, dark green
vegetables, legumes
Bone &tooth
formation, blood
clotting; nerve
transmission
Stunted growth; less
bone mass
Phosphorus
Milk, cheese, meat,
poultry, whole grain
Bone & tooth
formation, acid-base
balance, coenzymes
Weakness;
demineralization of
bones
Magnesium
Whole grains, green leafy
vegetables
Component of
enzymes
Neurologic
disturbances
Sodium
Salt, soy sauce, cured
meats, pickles, soups Body water balance,
nerve function
Muscle cramps;
reduced appetite
Potassium
Meats, milk, fruit &
vegetables, whole grains
Muscular weakness,
paralysis
Chloride
Same as sodium Acid-base balance,
formation of gastric
juice
Muscle cramps;
reduced appetite,
poor growth
54

Trace Minerals
Trace Minerals
Major Dietary
Sources
Major Functions
Signs of severe,
prolonged
deficiency
Iron Meats, eggs,
legumes, whole
grains, green leafy
vegetables
Component of
hemoglobin,
myoglobin&
enzymes
Iron-deficiency
anemia; weakness;
impaired immune
function
Iodine Marine fish &
shellfish; diary
products; iodized
salt; some breads
Component of
Thyroid hormones
Goiter (enlarged
thyroid)
Fluoride Drinking water, tea,
seafood
Maintenance of
tooth/bone
structure
Higher frequency of
tooth decay (gum
disease is
correlated with
heart disease)
55

Label Reading
s Serving Size:
The serving size is usually given in
household measurements such as
cups. It is then followed by its metric
equivalent.
Servings per Container:
The nutrition information is based on
one serving but a lot of products
contain more than one serving, so
think about how much you would
really eat when choosing a product.
56

Eating Strategy
• People tend to focus more on “the diet” vs.
the “components of a healthy diet”.
• Optimal nutrition should focus more on the
foods that you should be eating rather than
the foods you shouldn’t be eating
• The key is to not diet, JUST EAT!!!
• “Eating something is better than nothing”.
57

Eating Strategy
• Aim to eat 6 times a day (meals, snacks, any food coming
into your mouth).
• Eat smaller meals more often:
– To control appetite and regulate blood sugar (stay energized and
alert)
– Gain muscle mass
– Improve concentration
– Eliminate mood swings/over eating
• Player should aim to eat something as soon as they wake
up to get their metabolism started. Try not to eat a lot of
calories after 8pm.
• Try to eat something every two hours to boost metabolism
and promote glycogen stores, and resynthesis.
58

Barriers to Success
What will keep you from attaining your goal(s)?
• Poor Planning
– Lack of good quality, accessible food.
• Poor Implementation
– Make the effort to eat
– Starvation Lost Muscle Slow Metabolism
(promotes body to store energy)
60

Breakfast
Why is Breakfast Important?
It IS the more important meal of the day
• Think “break-the-fast”
• Breakfast increases the metabolism, fuels the brain, and provides
energy
• There are links with breakfast consumption and total caloric intake
(Nicklas et al., 2001).
What do I eat?
• MUST contain protein & carbohydrates, balanced with fruit &
vegetables.
– Toast and Peanut Butter, Yogurt
– A boiled egg & English Muffin
– Fruit juices (unsweetened)
– Something is better than nothing
61

Lunch & Dinner
Why is Lunch and Dinner important?
A balanced diet will provide maximum energy, build lean
mass, and regulate blood sugar.
What do I eat?
Look for a combination of wholesome carbohydrates,
lean protein with fruit &veg
• Deli sandwich with mustard/side salad
• Spinach salad with chicken/Egg, whole wheat roll
• Burrito with light sour cream/guacamole
• Can of Tuna on crackers/whole wheat bread, side of
vegetables & dip.
62

Strategies for Success
• Preparation
– Prepare meals in advance
– Bulk preparation (week ahead)
– Well stocked refrigerator
• “The will to eat right”
– Fast food is easy – fight the temptation with
proper planning
• Take the time to eat
– Do not skip meals
63

Dietary Example 3100 kcal
Meal Consists of:
Breakfast
2 Tbsp Peanut Butter, 1 PktKashi Instant Oatmeal, 4 egg whites, 1
cup of non fat yogurt, 12 oz fruit juice.
Snack 1 1 Granola Bar, 1 cup fat free yogurt, 4 pecans, 1 small apple.
Lunch
1 six inch whole wheat pita, 6 oz turkey lunch meat, 1 slice reduced
fat cheese, 1 cup lettuce, 3 tomato slices, 1 cup chopped green
pepper, ⅛ avocado, 1 large Kiwi.
PWO 1 Protein Shake, 1 small banana
Dinner
1 ½ cups whole wheat pasta, 6 oz chicken breast, ½ cup marinara
sauce, 2 cups raw spinach, 1 tbsp olive oil, 1 tbsp balsamic vinegar,
1 cup cantaloupe (cubed), 8 oz skim milk
Snack 2 1 cup Oat Bran, 8 oz skim milk, ¼ cup of raisins
64

Dietary Example – Perfect Day
Time Consists of:
7:00am 2 pieces of Rye Toast with PBJ, Fruit, 3 hard boiled eggs
9:15am Apple with almonds, granola bar
12:15pm 6 oz Turkey, 2 slices of whole wheat bread, baked chips, fruit
3:00pm Pre-practice: PBJ, Milk
5:00pm Chocolate Milk/Bar or Gatorade immediately after
7:00pm
3 cups pasta, 2 chicken breasts, red sauce, steamed veggies, Salad with low
fat dressing
9:30pm 1 cup low fat yogurt mixed with cereal & fruit
65

Hydration
How much water can I really lose?
• Soccer player’s lose an average of 1.5L of fluid over the course of a
game
• The U.S. National Women’s team lost one average .5-9 pounds of
fluid per player in a match setting
• 2005 University of Florida Women’s Soccer team illustrated that on
average player’s lost 5.5 pounds in the first preseason training
session.
What happens if I am not properly hydrated?
Soccer players who are just slightly dehydrated experience:
• Slower running speeds
• Deteriorated dribbling skills
• Training and play seem harder
66

Hydration
How do I stay hydrated throughout the day?
• Drink ½-1 oz/lb/d
• 76kg athlete = 2500-5000mL/d
What should I drink?
• Water and other non-caloric beverages should be first
choice
• Avoid sodas & fruit drinks with little nutritional value
• Watch out for sweet coffee drinks (caffeine overload)
• Drink 100% fruit juices in moderation (eat the fruit)
• Go for sports drinks, before, during, and after exercise
• Keep water handy (Case, Water bottle, Brita container)
67

Rehydration
What do I look for in a sports drink?
• Carbohydrates for fuel (glucose/fructose mix)
• Sodium to help your body absorb the fluid
– At least 110mg of sodium per 250m
– If you are a salty sweater, 180-200mg/250mL
How much do I need?
• Weight yourself in and out of games and practices. You
should weigh the same
• Match fuel and fluid needs
• 30-60g CHO/hour during to enhance performance
• 500-1000mL of Gatorade/hour will provide the CHO
71

Timing of Hydration
Research
• When dehydrated impaired performance includes impaired
lateral movement, impaired shooting by 15%, impaired
sprinting.
• Using a Water/Gatorade combination improved efficiency
of movement, improved shooting by 10%, and improved
sprinting by 7% (or 3 seconds faster).
72

Recovery
• Recovery starts before you begin training. It can be
broken down into 3 parts:
– 1. Pre
– 2. During
– 3. Post
• Recovery varies depending on the type of session e.g.
Strength Vs. Endurance
– The amount of energy depletion determines the amount
of repetition required.
– Timing is critical for recovery to serve its purpose
– Recovery is a complete solution addressing how you broke
your body down.
73

Recovery Supplements
Phase Supplementation Purpose
1. Pre Pre-workout shooter (CHO,
Protein, Creatine, Beta
Alanine).
•Muscle damage can be reduced and
the decrease of muscle strength
inhibited.
• During strenuous exercise the body
begins to decompose proteins and
consume BCAA’s in order to
compensate for insufficient energy
supplies.
• Improved recovery times, less
soreness and strength gains.
2. During CHO & Electrolyte (depending
on duration, intensity,
environment).
3. Post - Post workout shakes (CHO 4g
– Protein 1g)
- Multi-vitamin with
antioxidants & Fish Oils
***When in doubt, don’t take it!!!!!!***
74

Creatine
• Willoughby & Colleagues (2009) reported that
6g/day during 12 weeks of training was sufficient
to promote positive changes in strength and
muscle mass.
• Some athletes cycle on and off Creatine by taking
loading doses of Creatine monohydrate for 3-
5days every 3-4 weeks during training.
• Theoretically, since it takes 4-6 weeks for elevated
Creatine levels to return to baseline, this protocol
would be effective in increasing and maintaining
elevated creatine stores over time.
75

Types of Creatine
1. Creatine Monohydrate
– Is creatine mixed with water (It is usually made up of 88%
creatine and 12% water).
– Not so effective when studied on the molecular level, it is
hydrophilic meaning there is no penetration into the lipid
cells or indeed muscle cells, and it requires CHO to be
transported.
2. Creatine Citrate
– Is a product of binding citric acid with creatine molecules.
Theory states that the combination of citric acid and
creatine gives relatively greater muscle energy than citrine
alone. However, it is not practically proved.
– 40% less creatine and more expensive than monohydrate.
76

Types of Creatine
3. Creatine Phosphate (CP)
– Creatine bonded with a phosphate molecule acting as a source
of ATP (energy).
– Research shows its less effective than monohydrate and is more
expensive.
4. Creatine Ethyl Ester (CEE)
– Ethyl Ester is formed by the binding of an ester molecule to
creatine.
– It is more readily absorbed into the muscle cells, it requires less
dosage, and has no “bloating” effects like monohydrate.
5. Creatine Hydrochloride (CrHCl)
– Is a hydrochloride Salt which is 59 times more soluble in water
than monohydrate.
– It has similar benefits that are attributed to CEE.
77

Creatine
• When supplementing creatine take 5g/day with
30/g of Carbohydrate.
• Data suggests that creatine increases muscle
power output and augments muscle adaptations
to training (Hespel et al., 2006; Terjung et al.,
2000; Kreider, 2003).
• Furthermore, creatine can improve repeated
sprint, jumping, ability, and agility tasks in
simulated soccer match play depsite an increase
in body mass (Cox et al., 2002; Mujika et al.,
2000).
78

Beta-Alanine
• Is a naturally occurring beta amino acid.
• Stout (2006) found that b-Ala
supplementation (3.2 g·d-1) for 28 days may
delay the on-set of neuromuscular fatigue and
improve physical working capacity during
cycle ergometry.
79

“Fatigue makes cowards of us all” –
Vince Lombardi
Delaying fatigue is important in order to:
• Improve performance
– Good technical execution
– Proper tactical decisions
– Maintain frequency of high quality actions
• Improve exercise capacity
– Recover quickly between runs
– Actions happening more often, maintain frequency of
actions
– More time unmarked (offense), apply pressure (defense)
• Augment the effects of training through greater
intensity and training volume
80

Potential Causes of Muscle Fatigue
1. Dehydration: ~ 1-2%
2. Energy Depletion
a) Glycogen: Moderate Exercise Intensity @ 75% V02 MAX lasting
~2hrs
b) Phosphocreatine: Explosive exercise ~ 15 secs
3. Metabolite Accumulation from HI Exercise
– Rapid use of ATP/Glycogen anaerobically leads to an increase
in H+ concentration resulting in a drop in intramuscular pH
(acidosis).
– Metabolic acidosis interferes with the muscles contractile
process and ability to generate ATP.
– E.g. Soccer, Repeated Sprinting, Resistance training for
hypertrophy gains, wrestling.
81

Muscle Buffering Capacity
• MBC is the capacity/ability to buffer or regulate H+ accumulation during HI
exercise.
• 1st Line of Defense
– Intracellular Bicarbonate buffering system (Bicarbonate, amino acids, inorganic
phosphates, creatine phosphates etc.)
– Carnosine: may buffer H+ at a higher rate during HI exercise compared to
Bicarb system.
• 2nd Line of Defense
– Export of H+ out of the muscle cell
– Extracellular Bicarbonate buffering system (blood pH)
• MBC is related to Intracellular pH Threshold
– It is the maximum exercise intensity that can be maintained without exceeding
MBC.
– Increasing Intracellular pH Threshold would increase MBC
– Research suggests that indirect anaerobic threshold measures (Lactate &
Ventilatory Thresholds) may reflect intracellular pH threshold (Marsh et al.
1991).
82

Results of Increasing MBC
Improvements have been shown in:
• Short (30-60 sec) to long (1-2 min) sprint performance.
• Repeated sprint performance
• Time to exhaustion
• Peak power output
• Anaerobic threshold measures
– OBLA
– Ventilatory Threshold
– Lactate Threshold
– Neuromuscular fatigue threshold
Raymer et al. (2007), Bell et al. (1988), Juel et al. (1989), Susuki et al. (2004),
Edge et al. (2007, 2008), Shout et al. (2007), Hill et al. (2007) 83

Increase Skeletal Muscle Carnosine
Content (β-alanyl-L-histidine)
• Carnosine is a di-peptide primarily found in slow and fast twitch skeletal
muscle
– 2x higher in fast twitch muscle
• Very effective intra-muscular H+ buffer
– 15% contribution to intra-muscular buffering capacity in Type I
– 40% contribution to intra-muscular buffering capacity in Type II
• Carnosine concentration in skeletal muscle (VastusLateralis)
– Males have ~18% greater levels compared to females (mmolkg-1 dm)
– Vegetarians, on average have 40% less compared to a composite mean
of men and women omnivores, athletes, and physically active college
kids.
• Suzuki et al. (2002) observed a significant and positive relationship
between carnosine in human skeletal muscle and high intensity exercise
performance.
85

Supplementing β-alanine to Increase
Skeletal Muscle Carnosine Content
• Supplementing 3-6 g/day of β-alanine for ~28 days may
significantly increase skeletal muscle carnosine content
for both trained and untrained males and females.
• These increased levels through supplementation
appears to delay fatigue by increasing the MBC.
• There appears to be a significant effect of β-alanine on
Anaerobic Threshold measures and time to exhaustion
in men and women (both trained and untrained).
• There may be an additive effect of supplementing β-
alanine during HI training, and with creatine during a
resistance training program (improvements seen in
training volume, body fat %, and muscle mass gains).
86

Harris et al. 2006 showed:
• 3.2 g/day for 28 days  42.1% increase
• 5.2 g/day for 28 days  64.2% increase
• A further 6 weeks supplementation of 6.4 g/day
 80.1% boost in muscle carnosine from
baseline levels.
Derave et al. (2007) examined 15 male 400m
sprinters (Time < 52 sec)
• 4.8 g/day for 28 days  45% increase in Soleus&
37% in Gastrocnemius
87

Kim et al. (2005) examined Olympic Sprint Cyclists
• 2 groups (1. BA group, 2. Placebo 4.8g/day
• Results: BA group (46% increase), Placebo (7% increase)
in Carnosine
• Performance: BA group demonstrated significant
increases in anaerobic threshold, and time to exhaustion
during testing.
• No significant performance changes in Placebo group
• Enhanced exercise performance appears to be due to the
increase in muscle (H+) buffering capacity, resulting from
the increase in carnosine.
88

The Effect of Combined β-Alanine&Creatine
Monohydrate on Exercise Performance
• Harris et al. (2003) studied 32 male subjects (21-31 yrs)
• 3 groups
– Creatine&β-alanine (CrBA): 4x800mg/day x 5 weeks of BA, 4x5g
CrM/day during 5th week.
– Creatine (CrM): 4x800mg/day x 5 weeks of
maltodextrin, 4x5g/day CrM during 5th week.
– Placebo (PL): 4x800mg/day x 5 weeks of maltodextrin, 4x5g
maltodextrin during 5th week.
Exercise test – Power output on a 4 min all out maximal ergometer
exercise.
Results: CrBA illustrated a 4 fold improvement in change in average
power output than CrM. CrM had a 10 fold improvement compared
to the placebo which illustrated no change.
89

The Effect of Combined β-Alanine&Creatine
Monohydrate on Exercise Performance
• Hoffman et al. (2006) studied 33 male collegiate football players on 10 week overload
resistance training program.
• 3 groups (supplementing 2xday for 10 weeks)
• Placebo (PL) – 34g flavored dextrose (powder)
• CrM– 5g Cr & 34g flavored dextrose (powder)
• CrBA– 1.6g BA, 5g Cr, & 34g flavored dextrose (powder)
• Testing
– Body Compositon
– Strength Measures (1RM & Squat)
– Training Log (track training volume)
– Dietary recall
• Results
– CrBA showed highest increase in weekly training volume on the bench press and
squat.
– CrBA showed highest increase in fat free mass, and highest decrease in body fat %.
90

The Post Exercise Catabolic
Environment
• Dehydrated
• Blood insulin low
• Cortisol and other catabolic hormones
elevated
• Immune system suppressed
• Muscle and liver glycogen reduced or
depleted
• Muscle is in a catabolic state with increased
proteolysis. 91

Converting to a Post Exercise Anabolic
State
• Rehydrate
• Increase blood insulin levels
• Lower blood cortisol levels and other catabolic
hormones
• Strengthen the immune system
• Restore liver and muscle glycogen
• Stimulate muscle protein synthesis and tissue
repair
92

Metabolism of Whey & Casein Protein
Supplements
0
50
100
150
200
250
300
350
400
450
0.25 1 2 3 4 5 6 7
Whey
Casein
Hours
BloodPlasmaConcentrationofAminoAcidsum
Dangin et al. (2001)
93

Post Workout Shake
What should I put into them/look for?
• 1.2-1.5g/kg repletion factor
• 20-40g Protein (Whey/Casein) (0.3-0.4g/kg lean body
weight)
• 2:1 or 3:1 CHO to protein ratio
• Glutamine = 5g (spares muscles, reduces infection)
• Leucine = 1g and Taurine = 1g
• 1-2g Fish Oil
• Shake should be followed by a meal in 60 mins
• It can be something easy e.g. Chocolate Milk
94

Metabolic Window for Anabolism
0
10
20
30
40
50
60
70
80
90
100
0 15 30 45 60 75 90 120
Series 1
Series 1
Minutes of Recovery
PotentialAnabolicActivity(%)
*** Without nutrient intervention, the metabolic window begins to close
within 45 mins of exercise *** 95

Post Training/Game
Window Open for Nutrient Delivery to Muscle/Cells
• Shake/Meal within 10 mins of finishing exercise
– Re-hydrate
– Decrease core temperature
– Replace muscle glycogen
• CHO need = LBM (kg) x 0.8-1.2 g
– Begin muscle repair
• Protein need = LBM (kg) x 0.3-0.4 g
96

Summary of Potential effects on aspects of recovery
with immediate and delayed post exercise
supplementation
-200
-100
0
100
200
300
400
500
600
700
Immediate
Delay (3+ hrs)
Stout, J., (2007)
97

Post Workout Shake: What's the
hurry?
• Recovery is optimized within the first 2 hours = the sooner the
better (anabolic potential).
0
10
20
30
40
50
60
70
CHO Protein CHO/Protein
PeakInsulinPlasmaLevels(um)
Zaeadzki et al., (1992)
98

Post Workout Shake: What's the
hurry?
• Repairing the muscle after resistance and aerobic exercise
(Repair, Rebuild, Replete…..)
0
20
40
60
80
100
120
CHO EAA CHO/EAA
ProteinSynthesis
Miller et al. (2003)
*** Saunders, M.J. et al., (2007) illustrated that CHO/PRO supplementation reduces
Muscle damage after aerobic exercise. *** 99

Effect of CHO/PRO Supplementation
on Immune System
Vanderbilt Marine Recruit Study; Flakoll, PJ et al.,(2004)
• Post Exercise Supplement for 45 days
• 3 groups (1) Placebo (2) CHO (3) CHO/PRO
• CHO/PRO groups exhibited:
– 33% fewer medical visits
– 28% fewer visits regarding bacterial/viral infections
– 37% fewer visits due to muscular joint problems
– 83% fewer visits due to heat exhaustion
• There was an indication that greater availability to amino
acids especially glutamine were the prominent factors
contributing to these results.
100

Exercise & Immune Function
Nieman (1995)
101

CHO/PRO Supplementation
Providing a CHO/PRO supplement post exercise
will:
1. Raise blood insulin levels, reduce blood
cortisol levels
2. Provide fuel for the immune system and limit
exercise-induced immune system
suppression
3. Possibly reduce the risk of bacterial, and viral
infection and muscle and joint problems.
102

Effect of CHO/PRO Supplementation
on Recovery & Performance
0
5
10
15
20
25
30
CHO/PRO CHO
PerformanceTime(min)
Supplement
***The rate of recovery was significantly faster after the intake of the CHO-PRO
supplement as compared with the CHO.*** 103

Nutrition/Supplementation for
Recovery
“Recovery is just like fixing a house. A crack in the
foundations requires raw materials to patch things
back together. In the body, those raw materials come
from what we eat.” – Cynthia Sass, RD
Providing a post exercise CHO/PRO supplement
immediately will:
1. Increase the rate of muscle glycogen synthesis
2. Increase the rate of muscle protein synthesis
3. Limit the suppression of the immune system
4. Reduce muscle damage and speed its repair
5. Increase performance in a subsequent exercise bout
104

Work Rate In Soccer
• 2005-2006 Premiership Season (16 Games)
– Avg. Distance Covered = 9.96 - 11.49km
– Avg. HI Activities = 88-147
– Avg. Sprint Distance (all positions) = 162-310m
– Avg. Recovery Time (all positions) = 39-70sec
105

Goals Scored In Games
0
5
10
15
20
25
30
35
40
45
50
0-15 16-30 31-45 46-60 61-75 76-90
GoalsScored
Time (Minutes)
106

Muscle Glycogen Stores During
Games
0
20
40
60
80
100
120
Before Game Half Time After Game
Glycogen(%ofPre-MatchValue)
Figure 1: Effect of match play in soccer on stores of glycogen in leg muscles
Modified from Agnevik (1970) 107

Demands of Training & Games
• Soccer is an intermittent sprint sport in which the
aerobic system is highly taxed with a mean HR (85%)
and peak HR (98%).
• 150-250 HI actions indicates the rates of PCr utilization
and glycolysis are high during the game.
• Muscle glycogen is the most important substrate for
energy production and fatigue towards the end of the
game maybe related to depletion of glycogen in some
muscle fibers.
• Blood FFA’s increase progressively during a game
compensating for the lowering of muscle glycogen.
108

Game Day Nutrition
Inadequate Nutrition = glycogen
= average speed
= ground covered
= decreased performance
• The days before: make sure adequate CHO
intake = 5-10g/kg
• The day before: 300g CHO & lean protein
source
109

Nutrition for HI Intermittent Sports
Timing CHO Conditions
Training Diet 5-7g/kg
8-10g/kg during HI
Adequate Energy
Pre-game meal
>200g
3-4 hours prior; low
glycemic index; solid carb
with a lean protein
Before Game 30-60g
Caffeine
1 hour before
1 hour before 200-400mg
During Game 30-60g/hour
(Halftime)
6-8% CHO solution
Refuel/Rehydrate
After Game
1.2g/kg + Protein (0.3g/kg)
Immediately – follow with
a meal 60-90 minutes later.
Then continue with
patterns of meals every
2.5-3 hours.
110

Game Day Nutrition
• Night Before
• 3-4 hours before
– 3-4g/kg (1.5-2g/lb)
• 1-2 hours before
– 1.2g/kg (.5-1g/lb)
• Less than an hour before
– Sports Drinks/Gels
• During the Game
– As dictated but refuel at halftime
• After the Game
– 3:1 to 4:1 CHO to Protein ratio (e.g. Chocolate Milk)
111

Travelling Considerations
• Achieve your CHO & Protein Needs
– Shakes, bars, food you bring with you
• Meeting daily vitamin and mineral needs
• Adequate Hydration
– Carry your own water bottle
– For every 3 glasses of water, have a sports drink
• Food Safety
• Plan Ahead
112

Post Game Alcohol Consumption
Post Game: Make sure to Refuel & Rehydrate
first if considering drinking alcohol.
Alcohol consumption causes acidosis and will:
1. Impair recovery and repair (muscle glycogen
and muscle)
2. Impair rehydration
3. Impair healing (soft tissue, bruising, and may
increase swelling) – delaying recovery.
113

Organic Foods
Why choose Organic Foods?
1. Health Benefits – Lower amounts of pesticides &
insecticides in your diet which have been linked to the
rapid increase in certain types of cancers and diseases
in the western diet.
2. Environmental Benefits – Promotes
biodiversity, protects local ecosystems from harmful
chemicals & limits amount of petroleum used to
transport non local food products.
3. Human & Animal Benefits – Workers & animals not
exposed to harmful chemicals, better living &
treatment for animals.
114

Reasons for Vegetarian/Vegan Diets
115

Food for Thought
1. Eat plants. No animal products are necessary for
maintaining a healthy athletic lifestyle. Whole plant foods
are nutritionally superior to meat, dairy, and eggs.
2. Eat organic foods. Organic foods support ecologically
responsible farming practices and have been scientifically
shown to contain more nutrients.
3. Choose whole foods. Processed and fractionated foods
offer less nutritional value compared to their whole food
counterparts.
4. Eat a varied diet. No matter how healthy a food is, eating
the same food all the time is a nutritional stalemate.
118

Food for Thought
5.Eat immediately after you work out. It's important to
replenish glycogen stores after exercising.
6. Raw is good. Fresh uncooked fruits and vegetables are
the most nutritionally complete foods you can eat.
7. Shop local. Buying locally grown produce keeps the
money in our communities, uses less energy and is
often fresher.
8. Drink plenty of fluids. Drink before, during and after
working out. Dehydration can greatly diminish athletic
performance.
119

“Football is not Science, but
Science may improve the level of
Football” (Bangsbo, 1993)
“We are what we repeatedly do.
Excellence then, is not an
act, but a habit.” - Aristotle
120

Soccer nutrition

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