Off-Season Training > Nutrition and Health

The last whistle signals the end of the game. All the goodbyes are said. Now you are looking forward to the next soccer season. Fine-tuning your soccer skills in the off-season is essential to gain that competitive edge. Setting off-season nutritional goals will help provide you with the tools you need to excel at your sport during the next season.

Your off-season may consist of weightlifting, playing indoor soccer or concentrating on another sport. There are several basic nutritional guidelines that will help maximize your training potential. Understanding your caloric needs will help you shift gears from the rigors of competition to the demands of off-season training.

Calculating your calorie needs requires three steps:

STEP 1:
Divide your weight in pounds by 2.2 to convert to kilograms.
Example: A 140 pound, 15 year-old male athlete would weigh 64 kg.

STEP 2:
Choose the correct equation from Table 1 and do the math.
Example: (17.5 x 64) + 651 = 1771
1771 calories per day is called the Resting Energy Expenditure (REE)

STEP 3:
Choose the correct Activity Factor from Table 2 and do the math.
NOTE: Review the Activity Levels definitions and choose the one that fits best.
Example:

ACTIVITY LEVEL DEFINITIONS

SEDENTARY:
consists of mostly sitting, watching TV, reading and using the computer with no regular exercise.

LIGHT:
consists of eight hours of sleep and 16 hours of sitting or standing. Three of the 16 hours must include light activity such as walking, golf, and one hour of moderate activity such as table tennis, dancing or walking 2.5-3 mph.

MODERATE:
consists of working in light industry where carrying, pushing, pulling is a main part of the day. Or you can participate in regular exercise four times per week for at least 40 minutes in duration.

VERY ACTIVE:
consists of participating in regular vigorous sports such as jogging, or playing racquetball four times per week for more than 60 minutes in duration.

EXTREMELY ACTIVE:
consists of training for athletic competitions such as soccer, basketball, wrestling, climbing, distance running or weightlifting for at least five times per week for at least 90 minutes or more in duration.

For soccer players who want to eat like champions during the season or in the off-season, keeping a Food Inventory of your daily calorie intake will provide useful information. Check the food label for calorie information. If you are eating too few calories during the season you may end up losing weight and strength, causing poor performance on the field. Injuries and illness often accompany inadequate calorie intakes. The number one nutritional problem seen in soccer players is not taking the time to eat enough food to cover their high energy requirements. Consuming adequate amounts of calories each day will ensure the soccer player has energy to spare regardless whether it is in-season or off-season.

NOTE: If you want to gain weight during the off-season then add 400 calories each day to the diet you are already consuming and hit the weight room.

PERSONAL OBJECTIVES

BURNING FAT
If your goal is to burn fat, you must exercise at a lower intensity for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrates for energy. Only after the first few minutes does your body begin to use stored body fat for energy. Because this process uses oxygen, your exercise then becomes "aerobic." Although any form of physical activity will help you to burn fat, aerobic exercise is by far the most effective.

TONING THE BODY
To tone your body and build endurance, exercise at a medium intensity for a moderate period of time. Your muscles must be pushed to a moderate percentage of their capacity in order for them to be toned. Be sure to rest on the day following each workout.

DEVELOPING MUSCULAR STRENGTH
Your muscles will grow stronger when increased demands are placed upon them. To develop greater muscular strength, you must push your muscles to a high percentage of their capacity by exercising at a high intensity for a relatively short period of time. Then, rest on the day following each workout so that your muscles can rebuild.

SHARING KNOWLEDGE ON
SPORTS NUTRITION & EXERCISE SCIENCE
The following links are shared in an effort to provide SSFS high school student-athletes with sound sports nutrition and exercise science information. Links to commercial products or enterprises do not constitute endorsement by Sandy Spring Friends School. In addition, make sure to always consult your doctor before beginning any nutrition and/or exercise plan.

• Gatorade Sports Science Information
• Nutrition & Soccer Performance
• Maximizing Performance & Minimizing Injuries In Soccer
• Curbing Muscle Cramps: More Than Oranges & Bananas

UNDERSTANDING NUTRITION & EQUIVALENTS

PROTEIN (12%-15%) -- some example equivalents for 1 meal

Your body uses protein as the building blocks to produce muscle. Proteins are composed of amino acids that your body arranges into specific components to produce what it needs. Without protein you would quickly lose muscle mass and definitely would not be able to increase what you have.

To determine the number of protein grams required, divide your body weight (in pounds) by 2 and multiply by:

CARBOHYDRATES (60%-70%) -- some example equivalents for 1 meal

Carbohydrates are the primary source of energy that your body requires. However, if you take in too many of these then your body can't use all of the energy, and what is left over gets converted to fat. If, on the other hand, you are exercising a lot and not eating enough carbohydrates you will feel lethargic and tired all of the time.

FAT (20%-30%)
Fat is very important. We need a certain amount of fat every day for proper metabolic function, such as cell integrity, hair growth, etc. However, too much fat in one's diet will most likely lead to the body not using it all and instead end up storing it. Fat is the body's best source of energy. Unfortunately, unlike carbohydrates, your body doesn't readily use it and prefers to store it for later use, when you are really short of energy such as in starving mode.

WHAT ABOUT SALADS?
The word "salad" can be a bit misleading, if not particularly specific. What is certainly important, and in addition to the suggested protein, carbohydrate and fat equivalents, is to get some green vegetables with your meals twice a day, if possible, to get vitamins and minerals that your body requires to perform important metabolic processes so that you will be able to function at maximum level.

HOW MUCH EXERCISE
Barbara A. Brehm, Ed.D.

To maximize the health benefits of your exercise program, you need to include the right amounts of the right kinds of activities in your program, including:

AEROBIC ACTIVITY
Aerobic exercise challenges energy production systems. Our bodies adapt to exercise demands by improving these systems. Benefits include improved fat metabolism and higher levels of HDL cholesterol (the "good" kind associated with reduced risk of artery disease). Greater insulin sensitivity (cells respond better to insulin) results in better blood sugar regulation, which also reduces artery disease risk. Regular aerobic exercise reduces the tendency of blood platelets to clump together, thus decreasing the likelihood of dangerous blood clots. The heart becomes a more efficient pump and beats more slowly at rest. Aerobic exercise requires energy expenditure; we burn calories that might otherwise be destined for storage as fat.

RESISTANCE TRAINING
When we apply force against a resistance, such as elastic bands or a stack of weights, our muscles, bones and joints adapt by becoming stronger. Denser bones are more resistant to osteoporosis, and stronger muscles and joints are less prone to injury.

STRETCHING
Adequate joint flexibility prevents injury and chronic musculoskeletal problems, such as low-back pain. Like strength, flexibility declines as we age. Regular stretching can slow this decline and reduce that stiffness that keeps us from enjoying activity.