Professional
Football Nutrition
I
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Introduction to Soulmatefood
Soulmatefood work with leading sports nutritionists to
produce award winning tailor-made lifestyle diets for
sporting professionals delivered to you anywhere in
the UK where ever your game may take you.
At Soulmatefood we take the stress away from
planning, buying and cooking meals and instead
provide a freshly chef prepared, scientifically driven
and personalised nutrition strategy designed around
your daily schedule.
At Soulmatefood we know that with any great player
comes great preparation, a good nutrition strategy will
reduce recovery time, improve adaptation to training
and improve fitness, all of which leads to better match
fitness and a faster, fitter and stronger player.
Call today on 0870 8033833
A service aimed at professional footballers
At Soulmatefood we know that in today’s game most
clubs are playing over 50 games a year
-
Premier Leauge up to 38 games
Champions League up to 13 games
FA Cup up to 6 games
Carling Cup up to 8 games
Plus international games up to 10+
With increasingly smaller recovery periods in which
players are expected to recover from match play and
injury, good nutrition is becoming increasingly more
important.
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The demands on a football player
Football is a physically demanding game requiring a high rate of energy…
The basics…
- Average distance covered by a top-class outfield player during a 90-minute match
is over 6.2 miles at an average speed of over 4.4miles per hour
Techniques
- Multi speed running, jumping, direction change, tackle, accelerate and decelerate,
etc., and each of these individual tasks requires an energy input over and above
that of most athletes.
The Science
- The true demands on a player can be approximated at roughly 70%VO2max, based
on evidence of heart rate, sweat loss, increase in body temperature, and depletion
of carbohydrate stores within the muscles (intramuscular glycogen).
Soulmatefood is the solution to maintaining a high rate of consistent energy
SOURCE: http://www.brianmac.co.uk/football/nutrition.htm
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We are talking to the club nutritionists
Why?
1. Because they understand the importance of nutritional
intake as part of a players performance.
2. They work under the head coach or team doctor and
are best placed to understand the individual
requirements of the players.
Player and industry feedback
We also pride ourselves on engaging with associations,
coaches and perusing feedback from players to ensure we
get it right balance
Soulmatefood’s aim is to find the fit between food and player.
Call today on 0870 8033833
Choose your personal plan
Pre Game Plan
Train low compete high (low carbohydrate 3-6 g.kg-1 on training days and
high carbohydrate day before matches and match day 10g.kg-1 ). Pre
match meals, low GI 4-3 hours before, high GI 1 hour - 45 minutes before
Player Plan
Different menus for different positions e.g. outfield players (CM higher
than rest), keepers (lower CHO, reduced calorie intake)
Season Plan
Periodised menus e.g. pre season (high volume training, higher CHO) in
season (higher protein to reduce non-impact injuries), off season (reduced
intake to limit weight gain)
Injury Recovery Plan
Different lengths depending on injury severity (acute 2-3 weeks or chronic
injury +3 weeks)
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Injury recovery plan example menu
Day 1
Day 2
Breakfast (omega 3, vitamin D + Casein)
Smoked Salmon & Low Fat Cottage Cheese
Spinach Pancakes
Breakfast (antioxidants)
Blueberry Protein Yoatie
A.M. Snack (Antioxidants & Protein)
Blueberry Protein Shake
A.M. Snack (antioxidants & protein)
Cranberry & Apple Protein Bar
Lunch (Protein, HMB & Phytochemicals
Chicken Noodle Stir Fry
(Onions, leek, carrot, cauliflower, broccoli)
Lunch (thermogenics, zinc, phytochemicals)
Cajun & Chilli Beef & Cabbage Wholemeal Wrap
P.M. Snack (dietary nitrates & protein)
Protein Beetroot Brownies with Red Grapes
& Raspberries
P.M. Snack (dietary nitrates, antioxidants,
protein, calcium)
Spinach & Ricotta Muffin
Dinner (zinc & iron, thermogenic spices)
Beef Massaman Curry with Wholegrain Rice
(turmeric, chilli, cayenne pepper)
Dinner (omega 3, casein, vitamin D, dietary
nitrates,)
Poached Salmon with Asparagus, Beetroot,
Orange & Fennel
Pre Sleep Snack (casein & antioxidants)
Cottage Cheese with Raspberries
Pre Sleep Snack (casein & antioxidants)
Low Fat Greek Yoghurt blended with black cherries
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The science behind the injury recovery plan
Increase omega 6 and reduce omega 3 to aid inflammation in
the early stages then increase omega 3 and reduce omega 6 to
a 1:2 ratio (increase olive oil, salmon and mackerel, reduce
eggs, sunflower oil, nuts, seeds, avocado). Increase EPA:DHA
ratio 2:1.
Wall et al. Fatty acids from fish: the anti-inflammatory potential of
long-chain omega-3 fatty acids. Nutrition reviews. 2010; 68 (5):
280-9
Vitamin D to help calcium absorption for ligament and bone
injuries (mackerel & salmon again)
Increase antioxidants to aid recovery, reduce soreness and
reduce oxidative stress (vitamins A, C, E, zinc, selenium,
phytochemicals) from blueberries, cherries, raspberries, red
grapes, onions, leeks, carrots, broccoli, cauliflower, cabbage.
Increase dietary nitrates to increase vasodilation and improve
blood flow to injury (beetroot (best!!), spinach and green beans).
Increase protein content (2.5g/kg/day) to protect lean muscle
mass.
Depending on severity of injury increase calorie intake by BMR +
EE + 300-400kcal to aid repair and account for increased
metabolism for first 5 days then reduce after 5 days.
Chilli Peppers and Cayenne pepper to as thermogenics to
increase metabolism and reduce fat gain.
Add a pre sleep snack, slow release protein (casein) zero fat
yoghurt/cottage cheese protect lean muscle mass and prevent
wasted and add blueberries or cherries for antioxidant.
Boirie, Y. et al. Slow and fat dietary proteins differently
modulate postprandial protein accretion. Proceedings of the
National Academy of Sciences of the United States of America.
1997; 94: 14930-14935
Use turmeric in dishes, reduce inflammation
Possible use of oysters (whether they keep or not) very high in
zinc to increase wound healing or sesame seeds, beef.
Demling, Robert H. Nutrition, anabolism, and the wound
healing process: An overview. Journal of Plastic Surgery.
2009;9
HMB intake to preserve lean muscle mass via asparagus,
cauliflower, alfalfa sprouts, grapefruit, beef & lamb
Zachini et al. HMB supplementation: clinical and athletic
performance-related effects and mechanisms of action. Amino
Acids. 2011; 40 (4): 1015-25
Nicastro et al. An overview of the therapeutic effects of leucine
supplementation on skeletal muscle under atrophic conditions.
Amino Acids. 2011;408 (8): 287-300
After 5 days (depending on injury severity) reduce carbohydrate
to 2g/kg/day
Our Clients
Football
Rugby
Cricket
Boxing
Cycling
Olympics
Manchester United FC
Scottish Rugby
England Wales Cricket
Board
Amateur Boxing
Association
David Brailsford
Bradley Wigins
Ed Clancy
Iwan Thomas
Wolverhamptom
Wanderers FC
Harlequins R.F.C
Nutritionists
- Mark Ellison EIS Nutritionist for Manchester United, Sale Sharks and GB Boxing.
Disciplines around fuelling performance, giving nutrition advice and understanding the needs
of international athletes.
- Tom Whitehead developing injury menu’s and defining how to improve footballer
performance.
Call today on 0870 8033833
Olympics 2012
Athletes