Guidelines For Pre Competition And During Competition Dietary Inane For The Athlete Competing

“The body loses moisture through perspiration as well as through respiration. Both of these processes speed up during exercise as the body works to cool itself down with sweat, which evaporates from the skin, taking heat with it, and by breathing harder to get extra oxygen to the muscles”(How Much Water Weight Can a Player Lose During a Game?). But you can replace all that lost water in surprising ways. “You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons (Water: Meeting Your Daily Fluid Needs). Foods like fruits, vegetables, and soups combine to make up over 20%, on average, of your water intake every day (How to Increase Water Consumption If You Hate Water).With that being said it’s very important to keep hydrated or risk obtaining very serious medical issues. In an interview with Kevin Mauldin, a highly respected and award winning athletic trainer, he stated. “Hydration in athletes is the most important thing an athlete can do before a game. Hydration will keep the player cool and energized so that he can compete. If a player doesn’t hydrate enough, the risk of heat related symptoms become very likely”

If you play soccer, you have to practice in order to win, just like any other sport. When playing a game, you need to do moves that you have practiced, to get past the other teams defense and score a goal, and you also have to teach yourself mentally to think before you react. If you have the ball, you can’t just kick it randomly and hope to score, you have to think of your other teammates and work with them to get the ball up the field. Another part of soccer that is very critical is passing. You have to pass the ball and develop new techniques and ways to control how the game is played.

An athlete’s diet is the most important aspect of weight lifting and gaining muscle. Diet refers to the nutritional intake of the athlete. It is very important to know that the human body is constantly working and storing energy. You need to feed the proper balance of calories, protein, carbohydrates and fat that is best for your body. Total

The athlete I have chosen is a 22 year old city soccer player named Erika Ibarra. It is important for Erika to have a nutrition that supports her power and endurance training for soccer. It is important for her to have a well balanced source of nutrients. She needs a goof source of carbohydrates and fats to help give her the energy she needs to support her endurance work outs. She also should have a good amount of protein to repair muscles before and after her workout. Her recommended daily calorie intake is 2000 calories according to the super tracker tool. I would also recommend her taking 1 serving size of multivitamins in the morning to insure that she is getting a good source of vitamins and minerals. Below is the 24 hour meal recall for

Many people view soccer as a waste of two and a half hours because the game becomes repetitive and predictable. The start-off of the game is as follows, one team starts with possession of the ball with the intention is to score a goal, while keeping it away from the other team and vice versa. Watching the sport may seem boring to those who do not play because they don’t understand it. People who don’t play soccer do not realize the amount of time and effort it takes to excel in this sport, which comes down to the time spent practicing and conditioning. The more hours spent on footwork and physical conditioning, the better you become. This sport can be extremely physical, but it is also a mental game. It is important to be in the right mental state during a game because distraction in the head leads to mistakes on the field. A strong mental state is extremely important in soccer, as well as every day. The ability to multitask proves to be an advantage in the game; when a player has the ball, they need to continue to move, look for open teammates on the field, and maneuver around the opposing team simultaneously. People who understand this sport can

On average, a person needs eight ounces of water eight times a day to stay hydrated. Different people need different amounts depending on many factors like height and weight and so forth. Some will only need six glasses a day, while some will need more than eight. It is common knowledge that water is the best way to hydrate, but people can get hydrated by many other drinks and foods as well. Fruits and vegetables, sport drinks, juices, milk, and herbal teas all lend a hand in hydrating the body. On the other side, alcohol and caffeinated beverages, like soda and the beloved coffee, increase the chance of dehydration (Holm 2010).

In Men’s Fitness Magazine, it explains that sodium helps the body hold onto water and helps fluid get to the muscles and blood. Amy Epstein also found that drinking too much water is the cause of hypernatremia, a condition that occurs a lot in athletes who drink a lot of water without the necessary sodium. This can actually cause you to lose fluid (Epstein par. 3-6). Water absorbs quickly into the bloodstream to hydrate the body, but sports drinks absorb even faster because of the minerals contained. Quote

So the players will need to have enough energy in order to keep playing, and with the many games multiple games they play they are able to gain more endurance each time they play. By playing soccer it also helps with flexibility since before players start a game they need

The benefit of adequate nutrition contributing to successful athletic performance is well known, but not completely understood and applied among athletes. The purpose of this study was to assess nutrient intakes, and dietary habits

Hydration is very important and plays a major role in athletic performance, both the physical and mental (4). In order to function at peak performance our bodies must have sufficient amounts of water in order to work properly.

Overall, all the participants did not meet recommendations for CHO, Vitamin A, D, C, B1, and B6 during training and, in addition, women did not consume the recommendations for PRO, calcium, iron, and zinc.5 Furthermore, during the race 75% of the runners doing the 60- km race fell short on getting the recommend CHO. For the 120-km runners, 3 of the 4 men took in greater than 500 ml/h of fluid, which met recommendations, but only 1 runner took in greater than the recommended CHO during the race (108 g/hr). One major limitation of this study is that the four runners PRO, sodium, and fat intakes weren’t recorded during the 120-km

It is known that the diet of an athlete can have an effect on his/her overall performance(Bronci; 2011).Athletes, who have healthy and balanced diets, can perform better due to having adequate nutrient stores built up in their

There are numerous factors that lead to an athlete’s accomplishments and the main factor an athlete often forgets is hydration. It does not matter if you spend hours on end training for your event if you are not properly hydrated. Hydration is an outstanding factor, in how an athlete will perform. Dehydration can also lead to blood clots, seizures, and other complications.

This book provides general guidelines to help optimize dietary intake for High Performance Athletes, and how to develop a customized meal plan to fit your daily schedule and needs. Dietary needs can vary depending on an individual’s energy expenditure, metabolism, health, etc.

The answer to whether the athletes are consuming adequate nutrition is somewhat muddled. Based on the current recommendations4 none of the athletes met all the macronutrient requirements; this would suggest that the athletes are not getting the required nutrients. Unfortunately, several of these studies show huge discrepancies in the amounts of macronutrients that recreational runners and the elite runners consume.5,3 Elite athletes (who are running much faster) may need to consume greater amounts of macronutrients, so closer to the current recommendations, but for the recreational athletes (who are running much slower) a different set of guidelines based on their individual