By Cristina Rivera
Nutrition periodization is a concept skilled athletes use to ensure that they remain in the best shape possible during all 12 months of the year. It refers to the dietary adjustments one must make in accordance with training “peaks” and “valleys” throughout the season. Soccer players are well aware of the differences in intensity, frequency, and duration of workouts during pre-season (peaks) as opposed to the off-season (valleys). Having a nutrition plan that goes hand in hand with seasonal shifts in training is an essential tool for the making of an elite athlete.
In-season soccer players need anywhere from 3,000-6,000 calories per day to fuel their workouts, prevent injury, support muscle growth, and maintain a healthy body weight. Overall diet during the season should consist of 60% carbohydrate to provide energy and support recovery. Protein is needed for muscle growth and tissue repair, therefore it should make up 15-20% of your diet. The remaining 20-25% should consist of healthy fats needed for hormone production, absorption of certain vitamins, and decreasing inflammation associated with training. In comparison, an off-season athlete may only need 2,000-2,500 calories per day with 50-55% coming from carbohydrate, 15-20% from protein, and 25-30% from fat (exact needs will vary based on height/weight/age/sex/amount of off-season activity). Here are a few things you should know about eating during the off-season and how you can use nutrition periodization to your advantage.
* Don’t fall back into bad habits. The off-season does not give you an excuse to load up on junk food or begin skipping meals.
* Try to eat every 3-4 hours. Bring healthy snacks to school and don’t miss a meal. This will help prevent muscle loss that is typically associated with the decrease in training during this time.
* Be mindful of your portion sizes. Remember that energy consumed should be balanced with the amount of activity you are currently doing.
* Fill half of your plate with vegetables at each meal. Add a high fiber, whole grain carbohydrate (brown rice, sweet potato, quinoa, whole wheat pasta, etc) to ¼ of your plate. The remaining ¼ should consist of a lean protein such as chicken breast, fish, tofu, or turkey.
* Choose healthy unsaturated fats such as nuts, seeds, avocados, and fish oil over saturated fats typically found in fried foods, creamy sauces, many snack foods and desserts. Your heart will thank you.
* Make your plate colorful by adding fruits and vegetables to your meals and snacks. As a rule of thumb, vary the colors on your
plate so that you get a variety of anti-oxidants.
* Save the sports drinks for the field. While they do provide carbohydrate for quick energy and electrolytes to replace what is lost in sweat, they should be reserved for just that. Choose water, low fat milk, and naturally flavored seltzer waters to avoid drinking the equivalent of 10 teaspoons of sugar per 24 ounce bottle.
* The off-season is a great time to reach weight management goals or make significant gains in building muscle mass. Instead of turning into a couch potato, work with a strength and conditioning coach (CSCS) and consult with an RD that is board certified in sports dietetics (CSSD) to develop an off season training and eating plan. Athletes who take advantage of such resources will excel in their sport.
* Going into pre-season in tip top shape and armed with a nutrition regime will allow you to maximize your training and prevents injury. What you choose to do during the off-season is a predictor of how well you will compete during the season.
Nutrition In Motion, P.C.
President, Cristina Rivera MS, RD, CSSD, CDN
Registered Dietitian/ Board Certified Sports Nutritionist
361 Broadway Bethpage, NY 11714
300 Hempstead Tpke W. Hempstead, NY 11552
516-229-1486
For more information on Cristina and her programs go to www.topnutritionservices.com