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Soccer Nutrition And Mental Focus
By Steve September, Thu Dec 8th
Nutrition and Mental Focus; Food-Brain-Brain-Food link This is hormonal in nature with chemical interactions, inspecific terms a euphoric state of the mind-body link.
We've all heard of the "breakfast on champions". This istrue because it focuses on the daily nurturing of the body toaid the mind in preparation of the events ahead. It can be apart of a ritual as, proper breathing techniques and adequateliquid consumption. Focusing on a dietary plan is also preparing the mind for futurecompetitions is a longer process.This is the use of one ofthe most important issues in life (food), to introduce anotherimportant issue (competition), to heighten the all aspects ofindividual and team performances. It teaches the players/athletes to cue themselves for theirgames ahead. It also prompts acceptable behaviors andfosters conditions of ownership among the players and all thoseinvolved in the team. Nutrition also allows the coaches touse food and other rewards to encourage other acceptabletechniques to prepare for a variety of competitions. NO! I'm notencouraging "Pavlovian" psycologial techniques, this is a muchlonger and indepth process. Nutrition is only a step in a process towards mentalfocus.We have also heard, "strong in body, and strong inmind". I would suggest that these major components in lifeare completely intertwined and in fact are, inseperable. Youcan win by recognizing this or lose without even knowing thatthere is a link too or a cause and effect with this issue. Many of us try and focus on what to eat. This is the firstimportant step in the correct direction. The flip side tothat is what not to eat. This is realizing what is harmful tothe player and even the coach. "Maybe a little more oatmeal amdless coffee?" is a good first step towards this solution. The addition to that is what to eat, and in whichcombinations. We have now entered the realm of the ZONE. This is the area of expertise of the highlyqualified nutritionist to deliver the ultimate nutritional plan. This however can only be successful once the planner knowswhich competitons lay ahead. The nutritional planner also has tounderstand the team of athletes and their gender and agespecificity. team nutrition plan Planning a proper diet for your team is as important aspractising set plays. Not introducing and utilizing a goodsports diet plan can result in the following problems; Lack of concentration, General lethargy, Musclecramps, Visual problems, Blackouts, Proper nutrition means eating well planned meals before, duringand after competitions and general games. This also includescorrect and timely liquid intake.A highly tuned engine asthe athletes body requires superior fuel to accomplish all ofthe tasks ahead. Max Inzinger, the nutritional counselor for FIFA in the late1980's and early 1990's has outlined a basic formula for therequirements of a player. This
is a caloric intakeconsideration and is calculated with the following formula; Body size X a value number = energy needs Body size is measured in height in centimeters. The value number is represented by the following table; Training frequency &/ Value number; 1-2 times weekly &/18 3-4 times weekly &/ 20 1-2 hours daily &/ 22 3-4hours daily &/ 24 5-6 hours daily &/ 28 The players nutritional needs should be broken down withthe following considerations; Carbohydrates 60% Fat25% Protein 15% The importance of rebuilding components within nutrition arefound in the, essential minerals, these are; Potassium Sodium Calcium Magnesium Iron Iodine Vitamins Vitamin, A, B complexes, C, and D These should be sourcedfrom whole foods and should be consumed raw wheneverpossible.
Proper intake of liquids Although water is vital to the smooth functioning of the body ofthe player, it is not the only liquid that is essential. Our sweat is composed of many salts. These salts are therelease of essential minerals and need replacing. These essential minerals are; Potassium Sodium Calcium Magnesium Iron Iodine These are all necessary in the function of daily tasks as theyare important as catalysts. These minerals are calledelectrolytes when in a aqueous (water) solution. Many ofthese minerals can also be found in a variety ofsuppliments.These nutitional suppliments can be in pill orpowder form and should be found in a sports nutrition store oroutlet. Replacing body fluids starts at least 2 hours before a game.This is important to note because in a very fast paced game andin hot climates a player can lose as much as 3 litres (3 quarts)in the form of sweat and transpiration.Liquid needs to bereplaced at half time and if possible during a game, especiallyon hot days.The liquid should be at or around normal bodytemperature as cold liquids are absorbed slower.Theseelectolytes should be sipped or taken at a mouthful at a timeand not gulped as the body will utilize smaller quantities moreeasily. Players can formulate their own sports drinks but need to uselittle sugar and use a combination of teas, fruit juices andmineral water.Even fruit juices with high sugar content andcarbonated or soda drinks should be avoided.This is because ofthe "sugar rush" which is short lived and produces a type oflethargy If a player uses powdered sports drinks thedirection should be followed carefully as a high dosage ofelectrolytes will also speed up the loss of fluids.Rememberthe body wants to be balanced and will react and adjust itselfaccordingly. About the author:Steve September of On The Ball Training has been involvedin for over forty years and on three continents. As aplayer, player coach and high performance coach Steve wants toshare the knowledge and experiences with all levels of peopleinvolved in the scene. Delve into more of the philosophyand information at;http://www.soccertrainingskills.com/SoccerNutrition.html
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