Soccer Training Programs by the Pros
Some sports are so lengthy they require feedings throughout the event, to help supply your body with glucose when glycogen stores are running low. For example, marathon runners (and other endurance athletes such as soccer players) need to take about 30-60 grams of carbohydrate per hour, which translates into a mere (but important) 120-240 calories. Although it's a minuscule amount, these calories should be spread out over each hour. The simplest method is to drink one of the popular sports drinks during the event. You can hydrate and carbo-hydrate your body at the same time.
Creatine supplementation has also been shown to improve exercise performance during various sport activities. For example, Skare and associates59 reported that creatine supplementation (20 g day) decreased 100-m sprint times and reduced the total time of 6 x 60 m sprints in a group of well-trained adolescent competitive runners. Mujika and colleagues60 reported that creatine supplementation (20 g day x 6 days) improved repeated sprint performance (6 x 15 m sprints with 30-sec recovery) and limited the decay in jumping ability in 17 highly trained soccer players. Similarly, Ostojic61 reported that creatine supplementation (30 g day for 7 days) improved soccer-specific skill performance in young soccer players. Theodorou et al.62 reported that creatine supplementation (25 g day x 4 days) significantly improved mean interval performance times in 22 elite swimmers. Mero and colleagues63 reported that supplementation of creatine (20 g day) for 6 days combined with sodium bicarbonate (0.3 g...
Contrary to studies that reported improvement in ventilatory indicators, Raastad et al.104 showed that the effect of ro-3 fatty acids supplementation on cardiac output and peripheral blood flow on increasing aerobic performance did not show positive results. Well-trained soccer players supplemented with 5.2 g day of fish oil (1.60 g day EPA and 1.04 g day DHA) for 10 weeks did not demonstrate an improvement in maximal aerobic power, anaerobic threshold, and running performance. However, supplemented subjects had significantly reduced plasma triglycerides and elevated plasma concentrations of EPA and DHA.
Of course, as with the Sunday ritual, think about what your day will hold under both the best conditions (e.g., home from work early and a relaxing evening ahead) and the worst (e.g., unexpected deadline, all-nighter at work, long day at work and soccer practice for the kids, etc.) and act like a boy scout Be prepared.
How to Drink During a Soccer Competition It is not allowed to consume drinks during a soccer match. Knowing the effects of dehydration on body function and performance, this may sound strange. Until now the FIFA has not established adequate drinking rules. It is therefore recommended to consume 300-500 ml immediately before the start of a competition, and further, to drink at moments when the referee allows drink intake, despite the official rules. During the break the players should again consume 300-500 ml.
Alternatively, glycerol supplementation in conjunction with water consumption may be of benefit to endurance athletes preparing to perform in warmer environments. It is proposed that glycerol can enhance water retention prior to an event and thus may allow more sweat to be lost prior to any reductions in performance due to dehydration. Scientists have also reported that glycerol supplementation prior to an event increases heat tolerance during competition in warmer environments. This could potentially aid athletes training or competing in warmer environments without ample opportunity to drink fluids. One example of this type of competition is soccer. However, glycerol may lead to digestive tract discomfort so athletes will have to experiment here as well.
Even athletes competing in intermittent action sports such as soccer, ice hockey, and football can benefit from a sport drink. These sports are powered by muscle glycogen and a sport drink can improve performance in repeated sprinting efforts. Plus for sports such as ice hockey and football uniforms and gear can increase sweating and thus the need for fluid to maintain optimal hydration becomes more important.
If you are a competitive swimmer, wrestler, tennis buff, or soccer or basketball player, you may frequently face the nutrition challenge presented by back-to-back events and tournaments that require top performance for hours on end, sometimes for days in a row. If you pay careful attention to what you eat, you'll be able to win with good nutrition. Athletes who give no thought to their nutrition game plan for a full day of activity can cheat themselves of the ability to perform well throughout the day.
If you can already perform 30+ minutes of Level 2 activities and wish to maintain or increase your aerobic capacity, exercise between 65 and 80 max HR for 30 to 60 minutes three to four days per week. If you are interested in performance fitness benefits and are in excellent aerobic condition, consider adding 15-30 minutes of high-intensity (80 to 90 max HR) activities per week in addition to your aerobic training. This will increase your anaerobic energy system and increase your ability to sprint and recover more rapidly during sports such as basketball and soccer. For sport specific performance, some of your training sessions should mimic movements you perform during the sport.
. besides drinking milk, how can teens keep their bones healthy Like milk, yogurt, cheese, and pudding are all calcium-rich, bone-building foods. In addition, calcium-fortified soy beverage and tofu, as well as calcium-fortified juice and dark green vegetables, provide calcium, too. Regular weight-bearing activities such as dancing, soccer, running, weight lifting, tennis, and volleyball are important since they trigger bone tissue to form. Going easy on soft drinks if they edge out calcium-rich milk is smart advice. Smoking also may have a negative effect on bone formation teens who smoke are smart to kick the habit for many reasons
Muscle glycogen is stored carbohydrate in your muscle. Imagine this After you eat and digest a meal, the amount of carbohydrate that you immediately need will get used as fuel, but the rest (up to a point) will be stored in your muscles for future fuel. Athletes in ultra-endurance sports such as soccer, basketball,
Hundreds of studies have shown that carbohydrates consumed during exercise delay fatigue in endurance athletes, but carbohydrates during exercise also are important for athletes in high-intensity stop-and-go sports such as soccer, ice hockey, tennis, basketball, baseball, and football, as well as in precision sports. Carbohydrate consumption during all sports can help ward off fatigue within muscles but also the mental fatigue that can be associated with sports requiring lots of concentration. Remember, the brain is the hungriest of all organs for glucose. In fact, the brain is twenty to thirty times more metabolically active than muscles, and unlike other tissues, the brain can utilize only glucose for fuel.
Although this article focuses on micronutrients, a total evaluation of an athlete's energy intake is necessary because even if an athlete is consuming the correct amount of micronutrients (especially if he or she is supplementing with a vitamin-mineral supplement), if energy requirements are not being met, athletic performance still would be suboptimal. Clark and colleagues 9 examined the preseason and postseason intakes of macronutrients and micronutrients in division I female soccer players. They reported that despite meeting total energy requirements (carbohydrate needs were not met), vitamin E, folate, copper, and magnesium intakes were suboptimal (
Caffeine is a popular preexercise energizer and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. There are many good studies on the use of caffeine for both endurance exercise, such as long runs and bike rides, and short-term, higher-intensity exercise, such as soccer. The
Body stores of glycogen are limited and contain only about 1200 kcal. Used alone, gly-cogen can provide energy for only short periods (about 60 mins). Therefore, most exercise - such as tennis, soccer, and cycling -is fueled by mixtures of fat and carbohydrate.1 Because glucose stores are relatively small (compared with fat stores), during endurance events, glucose stores are depleted long before fat stores. When glucose stores are used
Assessing dietary intake among any individual is difficult and is often criticized because of the inherent lack of accuracy. Nonetheless, dietary records are still the best method presently available to estimate dietary intake. Although dietary records often provide information about intake at a particular point in time, longer term studies can help to provide a more accurate assessment of dietary intake, even if one point in time is assessed per year. Leblanc and coworkers 11 analyzed the diets of French male athletes training at the National Training Centre in Clairefontaine. There were 180 athletes, 13 to 16 years old, who participated in this 3-year dietary survey. Despite the long-term nature of this study, calcium and iron were the only micronutrients evaluated. Each year, a 5-day food record was collected from these athletes. Leblanc and coworkers 11 reported insufficient energy intake for all athletes. They also reported that calcium intake was below recommendations during the...
Scandinavian researchers in the 1960s were the first to demonstrate that the ability to exercise at a high intensity was related to the pre-exercise level of muscle glycogen.1 Body glycogen stores play an important role in intense exercise (70-85 of peak aerobic power) that is either prolonged and continuous (e.g., running, swimming, and cycling), or of an extended intermittent, mixed anaerobic-aerobic nature (e.g., soccer, basketball, ice hockey, or repeated exercise intervals). Endurance athletes have been urged to ingest plant sources of carbohydrates to optimize muscle and liver glycogen stores.1,34,35 At the high intensities necessary for athletic training and competition, the metabolism of body carbohydrate stores provides the major fuel for muscle contraction, and, when these reach low levels, fatigue occurs.34,35 About 500-800 grams of carbohydrate per day (or 8-10 g kg body weight or 60-70 of energy intake) have been recommended for athletes training intensively for more than...
Studies on middle distance runners who perform interval training sessions or tempo runs, as well as studies performed on athletes involved in interval-type events (multiple sprint) such as soccer and ice hockey, show that the rate of glycogen breakdown in the most active muscle can be so high that its carbohydrate depletion can occur in less than 45 min. In one particular study it was observed that a 30 s sprint reduced the glycogen content in active muscles by 25 . For this reason it is recommended to ingest carbohydrate-containing fluids for all events lasting longer than 45 min and characterized by high exercise intensity. A good example of this comes from a Scandinavian study which showed that soccer players ingesting extra carbohydrate played significantly better, as measured by the total distance covered and the amount of sprint work performed, in the second half of a competition.
By some accounts with users, ginseng seems to increase stamina, concentration and resistance to stress, as well and improvements in endurance. One recent study found 350mg of ginseng extract improved the reaction time (psychomotor performance) of soccer players over a six week period.
Dimitri, a businessman and breakfast skipper who needed to lose the 20 pounds (9 kg) of fat that had crept on since his years as a collegiate soccer player, decided to eat dinner for breakfast. He loved his chicken and potatoes, so instead of trying to have small portions at dinnertime, he ate his full dinner in the morning and then had cereal for supper. He lost weight easily and happily. Although few people are willing or able to make the effort to prepare dinner for breakfast, the point is that any breakfast is better than no breakfast, a bigger breakfast is preferable to a skimpy breakfast, and a hearty breakfast that includes wholesome foods is best for your health and performance.
My athletic career began at the age of 14 on the island of Sardin a, where I was born. Although I did some weightlifting, my main interests were soccer and boxing the most popular Italian sports. At the small gym where I began training, everyone kept saying, Athletes must eat better than most people if they want to be outstanding. They believed every good boxer and soccer player should start the day with three or four eggs for breakfast, preferably eaten raw. Also rated high on their list of essential foods were fish and horsemeat. The value of horsemeat was based on the notion that anyone eating it became as strong and enduring as the animal itself. This seemed to make sense, especially when looking at a horse and compar ng it to a chicken, goat, or cow. During my late teenage years, I discovered that my inner needs were not satisfied by either soccer or boxing. Sometimes full involvement in a career or love affair is necessary to realize it's not your thing. True, I was a successful...
Theoretically, if you start out with more glycogen you should be able to perform longer. A more common method of carbo-loading is explained next and would be most beneficial when an event is to last more than an hour. Carbo-loading would not be beneficial for shorter endurance efforts or sports involving only brief efforts (for example, power lifting, velodrome cycling, or most track and field events). However, intermittent sport athletes such as soccer, football, and field and ice hockey players might benefit however, the practice and game schedule would make carbo-loading unrealistic in some cases.
Aerobic exercise does require oxygen for energy. This is observed during exercise that is less intense but of longer duration. This energy system is primarily used during events lasting longer than several minutes, such as a two-mile run or the Tour de France bicycle race. The potential does exist that one can use both systems, as in soccer, where a match requires ninety minutes of continual activity with short intense bursts of effort.
Water facilitates a number of critical body functions, from lubricating joints to carrying away cellular waste. Physical activity speeds fluid loss via perspiration. Athletes who do not drink enough water can easily become dehydrated, which can impair physical and mental functioning. Here, soccer star David Beckham drinks from a water bottle during a practice session. AP Wide World Photos. Reproduced by permission.
Well-controlled trials employing either prolonged cycling or treadmill running have shown significant improvements in exercise 'performance' when carbohydrate is consumed during the exercise session (for a review, see (30)). Measurements of performance may include time to reach exhaustion, work completed in a given time, or time to complete a set amount of work. In some field studies, carbohydrate intake has been shown to improve the performance of sporting events such as orienteering (31), soccer (32) or a cycling road race (33). Even when there was no significant positive effect of carbohydrate ingestion on exercise capacity, neither was performance adversely affected by increasing the availability of carbohydrate (30). Although it was originally suggested that the intake of carbohydrate might allow 'sparing' of muscle glycogen stores, the majority of studies show no effect of carbohydrate feedings during moderate-intensity exercise on muscle glycogen utilization (for a review, see...
A naturally occurring compound found in muscles (meat), creatine is an important source of fuel for sprints and bouts of high-intensity exercise lasting up to 10 seconds. This includes weightlifting interval or sprint training with repeated short bouts of explosive efforts and team or racket sports with intermittent work patterns, such as soccer, football, basketball, tennis, and squash. The typical diet of meat eaters contains about 2 grams of creatine per day vegetarians have lower body stores of creatine.
Soccer Fitness 101
Be a star on the field in no time! Get Fit For The Soccer Field In 10 Easy Steps! With soccer season looming just around the corner it’s never too early to start getting ready. Soccer is an intense game, and it’s going to take a lot of work on your part to make sure that you’re ready to stay ahead of your competition out on that field.