4/25/19 Top 8 Nutrition Heather Pitschka, RD, CPT Strategies for Fueling Soccer Players
Nutrition for Soccer Players ■ Eat Breakfast Every Day ■ Come Back to Earth ■ Eat a Rainbow ❖ 4 - 6 Meals Daily ■ Eat Healthy Fats ❖ Stay Hydrated ❖ Don’t Waste Your Workout ❖ Sleep
Eat Breakfast Every Day ■ 2 Hard-boiled eggs, banana, glass of milk ■ 2 cups Raisin Bran, milk, 1/4 cup almonds ■ Peanut butter on toast, yogurt and berries ■ Omelette with onions/peppers/tomatoes, whole wheat toast ■ Leftover chicken, potatoes, vegetables
Come Back to Earth ■ Pop-tart VS Oatmeal and Berries ■ Fruit snacks with 100% vitamin C VS Orange (or kiwi, strawberries) ■ Chips VS Nuts
Eat a Rainbow Color Benefit Examples Red Heart Strawberries, Tomatoes Orange/Yellow Eyes Mango, Sweet Potatoes Green Anti-cancer Kiwi, Broccoli Blue/Purple Heart Grapes, Eggplant White/Brown Antibacterial Garlic, onions
Eat Healthy Fats ■ Best Sources: – Salmon (other fish) – Walnuts, almonds, other nuts – Olive oil and flaxseed oil
4 - 6 Meals Daily ■ Fuel before morning training ■ Breakfast ■ Lunch ■ Pre-practice snack ■ Post-workout recovery ■ Dinner ■ Bedtime
Stay Hydrated ■ 2-3 hours before exercise: drink 17-20 ounces ■ 10-20 minutes before exercise: 7-10 ounces ❖ During exercise: 3-6 ounces every 20 minutes ❖ Post-exercise: drink 24 ounces for every pound of body weight lost
❖ Examples: Don’t Waste Your ❖ Chocolate Milk Workout ❖ Large apple with 2 tablespoons peanut butter ❖ Trail mix (1/3 cup nuts, 1/2 cup Refuel with 4-1 ratio of pretzels, 1/cup raisins) carbohydrate-to-protein within 30 ❖ 10 crackers with 1 ounce cheese minutes. (or meat/1 egg) with cherry tomatoes Eat a balanced meal within 2 hours.
Sleep ■ Aim for 9 hours ■ Lack of sleep leads to: ❖ Strategies to help get enough sleep: ❖ Limit caffeine – Reduced performance ❖ Don’t go to bed hungry – Poor decision-making ability ❖ Don’t smoke/don’t drink alcohol – Reduced immune function ❖ Include 1 hour of “wind - down” time ❖ Read, soft music, talk with family ❖ No screens (TV, computer, phone) ❖ Make room comfortable ❖ Dark, clean, cool temperature
Questions? Heather Pitschka, RD, CPT hpitschka@yahoo.com
• Who I am • What I am about • The purpose and focus of strength training • What we will focus on • Our hopeful outcome • Questions???
• Time and space • In the eyes of the Minnesota State High School League you are always on the clock. • During the season • During the off season • During breaks • In Minnesota, across the US and across borders • Social Media • As a current or potential member of the Duluth East soccer team you are always held to the highest standard • We are different, we are greyhounds, this means that people will try to bring us down.
• The Duluth Police and High School talk • You have 48 hours to self report violations • To me (girls) or Corey (boys) or Shawn Roed • First offense- (athletic director) • 2 week suspension or two contests- • Self reporting lowers your penalty whichever is greater. IF you self report • 3 week suspension or three contests- whichever is greater if you don’t report • Second offense- • 6 contests or 3 weeks whichever is greater if reported • 8 contests or 4 weeks whichever is greater if not reported • Third offense- • 12 weeks or 12 contests • Soccer is about a 10 week season
• Your team is put in a bad situation • No guarantee you will get your spot back • College athletics • Letters of recommendation- I won’t do it • Obviously there are health consequences which we will go over in a slide. • You will or have been in situations where these substances are present. • When/If this happens you need to get yourself out and get your teammates out. • You are guilty by association- Facebook, Insta, Snap, etc • Tell your “friends” - I can’t be here, if I am around this stuff I can be found athletically ineligible.
SUBSTANCE USE & ABUSE PREVETION
TRUE OR FALSE? Nicotine is a toxic chemical.
TRUE
TRUE OR FALSE? There are no serious health illnesses associated with vaping.
FALSE
TRUE OR FALSE There are over 35 cases of reported seizures related to vaping.
TRUE
TRUE OR FALSE? Sharing an e-cigarette can decrease your odds of catching a cold or viruses because it increases your immunity.
FALSE
TRUE OR FALSE? There is 1 pack of cigarettes’ worth of nicotine in one pod of Juul.
FALSE
TRUE OR FALSE? Tobacco use remains the single largest preventable cause of death and disease in the United States.
TRUE
LET’S TALK ABOUT TOBACCO
E-hookahs Electronic Nicotine Delivery Systems (ENDS) E-cigarettes Hookah Pens Vaping E-cigs Tank Systems E-Cigars E-pipes Mods VAPE PENS Vapes Smokeless Tobacco
Youth Cigarette Use
WHY A DECREASE?
WHY A DECREASE? Because we know the short term & long term _____________of smoking
WHY A DECREASE? Because we know the short term & long term CONSEQUENCE of smoking
CANCER
CANCER HEART DISEASE
CANCER HEART DISEASE RESPIRATORY COMPLICATIONS
CANCER HEART DISEASE RESPIRATORY COMPLICATIONS DENTAL PROBLEMS
CANCER HEART DISEASE RESPIRATORY COMPLICATIONS DENTAL PROBLEMS ADDICTION
Youth Cigarette Use
Youth E-cigarette Use
Youth th E-Cigare igarette tte Us Use
“I only do it for the “ There’s only flavoring, I don’t use nicotine so X% technically I can’t nicotine” get in trouble” “Aren’t they safer/health healthie ier than cigarettes?!”
“ There’s only 3% nicotine”
“ There’s only X% nicotine”
“ There’s only X% nicotine”
“ There’s only X% nicotine”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
“Aren’t they safer/health healthie ier than cigarettes?!”
SAFER = SAFE & HARMLESS “Aren’t they safer/health healthie ier than cigarettes?!”
SAFER = SAFE & HARMLESS “Aren’t they safer/health healthie ier than cigarettes?!”
FASTER = FAST “Aren’t they safer/health healthie ier than cigarettes?!”
“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble”
“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble”
“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble” ULTRAFINE PARTICALS NICKEL TIN LEAD DIACETYL PROPYLENE GLYCOL AEROSOL NICOTINE
No No amount of nicotine is safe for youth
Nicotine can harm the developing ad adol olesce escent nt br brai ain. n.
Nicotine is highly ghly addictive
Young people who use e-cigarettes may be more re likely ely to smoke cigarettes in the future
Using nicotine in adolescence may also increase risk for fut uture ure ad addi diction ction to other drugs.
RISK VS REWARD
GET ALL THE FACTS
DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS
YOU DON’T HAVE TO FLIP THE COIN
GET ALL THE FACTS DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS YOU DON’T HAVE TO FLIP THE COIN
RISK VS REWARD Poor Academic Performance Kicked Off Teams Loose a scholarship Health Complications Lose accountability among team Lost friendships Mood Changes Loss of trust
RISK VS REWARD Poor Academic Performance Not othing ng Bad Happene pened Kicked Off Teams Loose a scholarship Health Complications Lose accountability among team Lost friendships Mood Changes Loss of trust
GET ALL THE FACTS DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS YOU DON’T HAVE TO FLIP THE COIN
THANK YOU! TAY L O U R B L A K E M A N – A M E R I C A N L U N G A S S O C I AT I O N A L I R A N D A L L – S T. L O U I S C O U N T Y P U B L I C H E A LT H
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