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EDSC 330 Strategy Presentation Lesson Template

This is a simplified version of the official EDSC Lesson Plan Template. If you prefer to
use the full EDSC Lesson Plan Template for this assignment, you are welcome to do so.

Names: Jordan Hurtado SubjectArea(s): Physical education


Lesson Topic: Nutrition’s effect on performance Grade Level(s): 7th and 8th

Standards
Literacy Standard(s):
CCSS.ELA-LITERACY.W.7.2.D
Use precise language and domain-specific vocabulary to inform about or explain the
topic.
CCSS.ELA-LITERACY.RL.7.2
Determine a theme or central idea of a text and analyze its development over the
course of the text; provide an objective summary of the text.
Content Area Standard(s):
7.4.5 Describe the role of physical activity and nutrition in achieving physical fitness.
8.4.5 Explain the effects of nutrition and participation in physical activity on weight
control, self-concept, and physical performance.
English Language Development (ELD) Standard(s): B. Interpretive
Emerging
6. Reading/viewing closely
a. Explains ideas, phenomena, processes and text relationships (e.g.
compare/contrast, cause/effect, problem/solution) based on close reading of a
variety of grade-appropriate texts and viewing of multimedia, with substantial
support.
Expanding
6. Reading/viewing closely
a. Explains ideas, phenomena, processes and text relationships (e.g.
compare/contrast, cause/effect, problem/solution) based on close reading of a
variety of grade-level texts and viewing of multimedia, with moderate support.
Bridging
6. Reading/viewing closely
a. Explains ideas, phenomena, processes and text relationships (e.g.
compare/contrast, cause/effect, problem/solution) based on close reading of a
variety of grade-level texts and viewing of multimedia, with light support.
Lesson Objectives & Supports
Content objectives:
SWBAT explain the different types of macronutrients involved in a diet.
SWBAT describe the relationship diet and nutrition has on performance.
Literacy objectives:
SWBAT cite specific examples from the text on how nutrition affects performance.
Academic vocabulary:
Tier II (General): Diet, nutrition, effects,
Tier III (Domain specific): Calories, macronutrients, carbohydrates,
protein, fats,

Literacy strategies and Integrated ELD Strategies (SDAIE, Specially Designed


Academic Instruction in English):
 Name and provide a brief (1 sentence) description of each literacy and SDAIE
strategy used in the lesson.
o As students read the article, they will fill out the “Different Perspectives
Graphic Outline” and summarize their thoughts after reading.
 Be sure to include a reference (author, date) for each strategy.
o Buehl, D. (2017). Different perspectives for reading. In Classroom strategies
for interactive learning (4th ed., pp. 91 - 93). Portland, OR: Stenhouse
Publishers.

Assessment: How will you know if students met your objectives?


For EACH content and literacy objective listed above, indicate how you will evaluate if
students met the objective. These assessments might include formal and informal
assessments, individual or group assessments, oral or written assessments, in- and out-of-class
assessments, etc.
 To assess students on explaining the different types of macronutrients, they will list
them on their outline for credit.
 To assess students on students citing specific examples on the relationship, they
must summarize their thoughts and explain the relationship in the summary.

Instruction: What you’ll teach, and how

Lesson Introduction/Anticipatory Set


Time Teacher Does Student Does
Begin class with open question “Do you think what
0 -2 Min Students answer by raising their hands
you eat affects your performance?”
Lesson Body
Time Teacher Does Student Does

3–7  Take out something to write with


Min  Pass out articles relating to nutrition to
students and outline of Different
Perspectives Graph.

7 – 15
Min  Go over one example to show students  Listen quietly and follow along.
how to do the activity.
15 – 40
Min  Let students read and fill out their graph.
 Students fill out the graph
 Circulate room answering questions

Lesson Closure
Time Teacher Does Student Does
 Have students complete their last
40 – 42 Min
thoughts and leave the summary blank
 Students take home outline and article
home to complete for homework.
 Instruct that they will fill out their
42 – 45 Min
summary at home for homework using the
information they learned today.

Instructional Materials, Equipment & Multimedia


List any readings, websites, materials, handouts, technology, etc. necessary for your lesson.
Use APA format for any citations, and attach copies of any handouts or other print
materials used during the lesson.
Buehl, D. (2017). Different perspectives for reading. In Classroom strategies
for interactive learning (4th ed., pp. 91 - 93). Portland, OR: Stenhouse
Publishers.

Kirkendall, D. (2014, March 17). Nutrition and soccer performance. Retrieved


from https://www.ussoccer.com/stories/2014/03/17/13/05/nutrition-and
soccer-performance

Optimal Soccer. (n.d.). The best soccer player diet for optimal performance.
Retrieved from https://optimalsoccer.com/player-diet/

Differentiation:
Indicate how you could adapt this lesson for each of the following groups of students.
Adaptations might include additional literacy supports or scaffolds, texts written at multiple
levels, etc.

English learners: Provide a word bank with words that could be related to
their native language to make connections
Striving readers: Break down each section to see which the most important
relationship is
Students with special needs: Use images of food to help connect which
macronutrient they think it is.
Advanced students: Give them questions to calculate how many calories a
player should burn based off their weight and food intake.

Optimal Soccer. (n.d.). The best soccer player diet for optimal performance. Retrieved from
https://optimalsoccer.com/player-diet/

The Best Soccer Player Diet for Optimal Performance


Besides playing soccer itself, diet is the most important aspect of a soccer player’s game. It’s
simple, soccer demands energy from your body and what you eat decides what kind of energy
you are giving your body, and what you put in your body can affect every aspect of your game.

Eating correctly can improve your endurance, sleep, recovery, motivation, mood and the list goes
on and on. Most players and coaches do not realize the negative effects of not taking soccer
nutrition seriously. One reason for this is that it’s a complicated field of knowledge with an
overwhelming amount of information, and a surprising amount of it is straight up wrong.

Lucky for you, I have spent years swimming through the information, reading studies and
carrying out various tests to figure out what is truly the best soccer player diet looks like.

Let’s begin by looking at what the physical demands of soccer, and what they mean for your
diet.

Soccer Player Diet – The Physical Demands of Soccer


Contents [hide]
 Soccer Player Diet – The Physical Demands of Soccer
 Calories and Macronutrients
 Protein
 Carbohydrates
 Fats
 The Soccer Player Diet
Soccer is a complicated sport when it comes to physical demands. As anyone who has played the
game knows, you run a ton. However, do you really know the breakdown of an average soccer
player’s movements during a game?

Here is a breakdown of an average game for an elite player

 Players cover 7 miles per game, on average. This can differ by about a mile depending on
position, with midfielders running the most, and strikers and defenders running less.
 Take into consideration that 7 miles is not that great of a distance overall. 7 miles in 90 minutes
comes out to about 13-minute miles
 Soccer players spend about 2/3 of the game at low intensities of walking and jogging.
 However, soccer players sprint about 1400 yards a game in bursts of 10-40 yards, change
direction every 5-6 seconds and have an average heart rate of 150-170 beats per minute
The part that stands out about this is the average heart rate. That is really high for 90 minutes.
And what these statistics don’t show is the physical fighting that goes along with soccer, the
intensity of having the ball at your feet and the intensity of defending someone 1v1. Soccer is
extremely demanding on the body, especially when you add up all the practices along with the
lifting and conditioning sessions. You need to be giving your body the nutrients that it needs. So
let’s take a look at what a soccer player’s diet should look like.

Calories and Macronutrients


The most important thing for soccer players is making sure you are giving your body the fuel it
needs to work every single day at high-intensity levels. The recommended number of calories a
soccer player should be eating is 22-24 calories per pound of body weight. So, for most college
players, this will put you in the range of 3,500 to 4,000 calories a day. If you want to maintain or
gain weight, get prepared to eat. A lot. The next question is what kind of food should be making
up your caloric needs.

Let’s look at how your 3,500 to 4,500 calorie diet should be constructed by in terms of
macronutrients. Macronutrients are simply the three main sources of calories: protein,
carbohydrates, and fats. These Macronutrients all provide energy in the form of calories for your
body, but in different ways and with different roles. Let’s take a look at each one individually.

Protein
Protein is the simplest macronutrient to look at, which is why I am starting with it. As a soccer
player, to maintain your muscle mass you need to be eating 1 gram of protein per pound of body
weight, and if you’re trying to gain lean mass, then up that to 1.5 grams of protein per pound of
body weight. Simple as that. You can get a more in-depth look at protein, how it works and why
it’s so important here, but for this article, we’ll keep it easy.
The best sources of protein are:

 Animal Meat! Always try to go organic/grass-fed/free-range whenever possible. Make sure to


not eat only lean protein; fats from animals are good for you. If you still believe the phrase “The
less legs the better”, please stop doing so. Trying to bring fats back from the dark side is covered
more here, and briefly below.
 Fish, along with other seafood (shrimp is protein packed). Tuna is great, but make sure to keep it
to 2 servings or less a week due to mercury content.
 Eggs. They are cheap, great sources of protein and healthy fats, delicious and easy to cook. What
more do you want? If you still believe the stigma that eggs are bad for your cholesterol,
read this and this. Expect a post dedicated to eggs in the future.
Carbohydrates
Carbs! They have recently replaced fats as the “evil” macronutrient ever since that guy Atkins
decided that they are the enemy. While removing a broad range of all carbohydrates together
may seem like a good idea, it’s not, especially when it comes to athletes. While sedentary people
should be reducing their carb intake to only vegetables and some fruits, soccer players need
carbohydrates to adequately fuel and replenish our glycogen storages. Our glycogen storages are
what we use for explosive moments, such as sprinting, jumping, changing directions quickly,
fighting for a 50/50 ball… get the point? Soccer players need carbs, but we need to be careful
with how many carbohydrates and what kind of carbohydrates we are taking in.

Your body only stores around 300 to 500 grams of carbs at one time. This means that before and
after a day of hard work, such as a practice and lifting or a game, you need to be managing your
glycogen storages through eating carbs. While this may seem like a call to action to eat whatever
you want, it is not. You need to be aware of which carbs are good to be filling up on and which
ones should be avoided, and unfortunately, this is a complicated issue. Luckily, I come with
some science on my side.

First, lets start off with where you should NOT be getting your carbs from

 High fructose corn syrup and sugar. This is obvious, but up to 50% of the carbohydrates
Americans eat are from these! They are absolutely terrible for you and can lead to insulin
resistance, diabetes and obesity.
 Processed foods. These foods are usually not real foods. They are chemically constructed and
tend to be found in the snack isle and include cookies, chips and crackers.
 Foods with gluten. Yes, I’ve said it. Avoid gluten. We will hash out this battle later on, but for
now, check out this study, “New Approach to Celiac Testing Identifies More at Risk” and read
this article here.
While this list cuts out most of the carbohydrates you’ve been eating your entire life, e.g. bread
and pasta, you’ll be a better soccer player once you make the change. If you haven’t already
noticed effects of these crappy sources for carbohydrates, then you’re probably thinking to
yourself right now “I don’t need to make a change, I feel fine”, and it’s true. You probably feel
fine, but is fine good enough for someone trying to reach their potential as a soccer player?
Professional athletes of all sports are moving towards gluten-free diets and are not afraid to talk
of the benefits. Give gluten-free a try, you’ll be glad you did.
Now let’s get into where you should be getting your carbohydrates from

 Plants. Eat lots of them. You can never eat too many vegetables; they are digested slowly and are
nutrient dense. However, they tend to be pretty low in calories, so on really intense training days,
you’re going to need to take your carb intake up a notch.
 Fruits. Fruits are packed with nutrients and fiber, so although they are a simple carbohydrate,
they are slower to digest and have many benefits for your body.
 White Rice. Yes, I known this is another controversial thing to recommend, but it’s true. White
rice is one of the best ways to restore your glycogen storages and it won’t mess with your body
like brown rice will. Brown Rice is similar to other cereal grains in that it contains phytic
acid, which causes problems for your digestion and nutrient absorption.
 Root Vegetables. This includes yams, sweet potatoes and potatoes, and I am so glad they are
good to eat. Yams (commonly mistaken for sweet potatoes) are my personal go-to when I need
to get my carbs for the day. Poke holes in it with a fork, toss it in the microwave for 5 minutes,
flip it, another 5, drizzle olive oil on it, sprinkle with cinnamon, and enjoy. You’re welcome for
that tip, your life just got better.
If you didn’t notice, the carbohydrate recommendations are in line with the Japanese Village-
style Diet, a culture that has a history of low obesity, diabetes and most diseases that plague our
Western culture. As a soccer player, you need carbohydrates, just make sure you’re getting the
correct ones. To dive deeper into carbohydrates, read my article dedicated to them here.
Fats
I am excited to discuss fats. They have been hated on for such a long time, and the mainstream
media is just coming around to discerning the real benefits and issues when it comes to fats.
Fortunately, nutritionists and fitness experts have been preaching the necessity of having fats in
your diet for a while. The key is what types of fats you are getting and where you are getting
them from. If you’re eating good fats, you’ll notice a difference, in your muscle growth, energy,
fat loss (yes, good fats help with fat loss) and your testosterone levels.

Fats are necessary for your body to function at its optimal potential. Your brain needs fats to
function, along with fats being a necessary precursor to hormones that control essential
functions, such as blood pressure, inflammation and blood clotting.

Let’s start with the bad fats that you shouldn’t be eating. These fats are the ones that clog
arteries, mess with your hormones and overall stunt your potential:

 Hydrogenated and partially hydrogenated oils. These are saturated fats that have been chemically
altered to fit specific needs of the food industry, such as having a high melting point, smooth
texture and being reusable as a deep-frying oil. These are in most processed foods, which you
can tell by looking at their labels.
 Trans-fatty acids. This type of fat comes from taking polyunsaturated fat and heat processing it.
Trans fats allow processed foods to have a longer shelf life, which is gross once you think about
it. Creating a fat that chemically alters the natural decay of food cannot be good for your body.
Trans fats are one of the biggest contributing factors to heart disease in America, and the FDA is
currently looking into making them illegal in the United States. Lets hope they go through with
it.
 Omega-6 cooking oils. These also come from polyunsaturated fats, but are chemically altered in
a different way to create cooking oils. These oils you have to be careful with, because they cause
us to consume extreme amounts of Omega-6 fats, which have been shown to promote
cardiovascular disease, cancer, inflammatory and autoimmune diseases.
Basically, you want to avoid fats that come from processed foods. As humans, we’ve spent 2.5
million years digesting natural fats, not Oreos.

Now the good fats:

 Monounsaturated fats. These most commonly come from high fat fruits, such as avocados, along
with nuts, such as pistachios, almonds and walnuts. Olive oil is another common place to get
your monounsaturated fat from. They have been shown to lower bad cholesterol, raise good
cholesterol and may even help with fat loss.
 Polyunsaturated Fat. This category of fat is made up of by omega-3 and omega-6 fats. Although I
bashed on Omega-6 in cooking oils a second ago, they are healthy fats when consumed in a 1:1
ratio with omega-3 fats. You can find these fats in naturally good ratios through salmon, fish oil,
sunflower oil and seeds. Having a good dose of omega-3 fats in your diet is so important that I
recommend taking cod liver oilsupplement daily.
 Saturated fat. This is just one more controversial thing I’m adding to the list. Conventional
wisdom has unfortunately taught most people that saturated fats are the devil and should be
avoided at all costs. This would mean avoiding animal fats and topical oils, e.g. coconut oil.
There have been hunter-gatherer tribes that have consumed 50-70% of their calories from
saturated fats without health problems. People who live in Tokelau, a territory in New Zealand
eat a diet that is half saturated fats and yet have the best cardiovascular health in the WORLD.
Walter Willett, chairman of the Department of Nutrition at Harvard, has acknowledged that
saturated fats are not the cause of the obesity crisis or heart disease after a year review of
research. Luckily, more and more studies are starting to come to show that saturated fats are not
the problem. So eat saturated fats, its one of the best energy sources for your body, it’s one of the
most satiating foods, meaning it will keep you full longer, and it’s the best food to boost
testosterone.
When it comes to fats, it’s all about asking if conventional wisdom is correct. Look at human
history. We have been omnivores since the beginning of our species. We have been hunting and
eating meat for over a million years and have thrived as a species. Our ancestors didn’t have the
obesity rates we did, or they would have struggled to make it this far. The best to balance your
fat intake is to split your fat consumption into 3rds. 1/3 from saturated, 1/3 from
monounsaturated fat and 1/3 from polyunsaturated fat, making sure to keep at least a 1:1 ratio of
omega-3 to omega-6 fats. To learn more about fats, which ones to eat and how to get them into
your diet, read my article dedicated to them, here.
The Soccer Player Diet
There you have it. The nutrition basics for a soccer player. Now we just need to finish off with a
general take away that you can put into action with your next meal to get you a solid foundation
for becoming an elite player.

 Eat 22-24 calories times your bodyweight in pounds.


 Eat 1 to 1.5 grams of protein times your bodyweight in pounds from good sources such as:
 Animal meat (do not be afraid of red meat)
 Fish
 Eggs
 Eat Carbohydrates depending on your activity level. If you are burning through your glycogen
levels through explosive movements like sprinting and lifting, then you need carbs to replenish
them. I recommend getting your carb intake at dinner after your day of hard work. The more
research comes out, the less it seems that there is a special window right after working out that
you need to get carbohydrates. To restore your glycogen levels, you have about 24 hours. So just
get your carbohydrates at dinner with rice, potatoes or yams. Eat slower digesting carbs, such as
vegetables, whenever you would like. As a soccer player, who is lifting, doing conditioning and
practicing, you should be more concerned with not getting enough carbohydrates then eating too
many. Make sure to choose the right carbohydrates, your body will thank you for it.
 Eat fat, and lots of it. Try to keep it split 1/3 from saturated, 1/3 from monounsaturated fat and
1/3 from polyunsaturated fat, making sure to keep at least a 1:1 ratio of omega-3 to omega-6 fats.
Get your fats from:
 Saturated
 Animal fats
 Tropical oils
 Eggs
 Monounsaturated
 Avocados
 Nuts
 Olive oils
 Polyunsaturated
 Salmon
 Fish oil (I recommend taking Cod Liver Oil daily)
 Seeds
 Eat as much organic foods as possible. I know it’s more expensive, but it is something you
should strive for. Your body will thank you for it.
To round it all off, lets look at an example of what a 175 lb soccer player should be eating on an
intense workout day.

 175lbs x 23 = 4,025 calories per day.


 175lbs x 1.5 = 262.5 grams of protein
 To replenish glycogen storages = about 500 grams of carbohydrates
 Fill the rest of your calorie needs with healthy fats.
 1/3 from saturated fats
 1/3 from monosaturated fats
 1/3 from polyunsaturated fats
That is the basics of nutrition for a college soccer player. Eating this way will keep your energy
high, help with muscle gain, recovery and allow you to reach your potential as a soccer player.
Diet is imperative, and this information is enough to get you to a solid foundation.

Kirkendall, D. (2014, March 17). Nutrition and soccer performance. Retrieved from
https://www.ussoccer.com/stories/2014/03/17/13/05/nutrition-and-soccer-performance

NUTRITION AND SOCCER


PERFORMANCE
Nov 8, 2001

BY DR. DONALD KIRKENDALL

You wouldn’t put low octane gasoline in a racecar, would you? Yet, even today, with all the research on
nutrition and athletic performance, athletes still fail to realize the connection between the food they eat and
their ability to compete in sports. The time for a reminder is now.

Proteins, fats and carbohydrates are the main components of your diet. Protein supplies amino acids for many
processes in the body, but supplies little energy for exercise. Despite all the bad press, fat is a necessary
ingredient. Fat insulates nerves, carries substances in the blood, packs organs and serves as a warehouse for
energy, some of which is used to play soccer. Carbohydrate is the main source of quickly available energy in
your diet. The amount of carbohydrate you eat will directly affect your ability to run and is the subject of this
article.

Carbohydrate is found in many foods like vegetables, fruits, breads, grains, pasta, and dairy products. When
eaten, carbohydrates are broken down into glucose and stored in your liver and muscles as a string of glucose
molecules called glycogen. If your ability to run far and fast is related to how much gas you have in your tank
(glycogen in your muscles), then the more you have stored, the farther and faster you can run. In addition, if
you eat properly after heavy training, you can actually store more glycogen than if you ate improperly (see
recovery part 3). So you could cover even more distance at a fast pace. Is fat used for energy in soccer? Yes,
during low intensity work like walking and slow jogging. You won’t run out of fat for fuel, but you can run out
of glycogen. You need glycogen to go fast - remember, soccer is not played at a walk.

What is known about muscle glycogen and soccer?


Plenty.
1. Most soccer players make poor food choices (too much protein and fat) so they enter games with less than a
full tank of gas (less muscle glycogen than most athletes should have). Trained athletes who monitor their diet
have much more glycogen than a non-athlete. Most studies show the glycogen levels of the professional soccer
player is little different from the spectators. Not good.
2. Most of the glycogen in the muscles is used in the first half of a game. By the end of the game, glycogen
levels are almost zero. Your sprints get shorter and less frequent as the game goes on.
3. The more glycogen, the further and faster players run. A research study showed that players who ate lots of
carbohydrate ran the most and only walked about 25% of the total distance. Players who ate a “normal” meal
covered about 25% less distance and covered most of it at a walk. Can you guess who won this game?

Any suggestions for soccer players when choosing foods to eat?

 Choose foods with the highest carbohydrate and lowest fat count. Carbohydrates should make up 55-
65% of the diet. Choose, for example, bagels over sliced bread, baked potato over french fries, a high
carbohydrate cereal over a low carbohydrate cereal (read those labels!).
 A teenage or adult athlete should eat 450-600 grams of carbohydrate a day (spread it out over 24
hours-think you can eat that amount of spaghetti in one sitting? That’s over 2 dry pounds of
spaghetti!). Younger players would eat less because they are smaller. The rough formula is 7-10
grams/kg/day.
 If you make poor food choices and train regularly, you can’t refill your glycogen levels before
tomorrow’s practice. Thus, glycogen levels stair-step down as the week goes on. Ask any trainer of a
team training daily - most injuries happen late in the week. Wonder why? It is important to eat plenty
of carbohydrates during training, not just for matches.
 Your muscles are the most “thirsty” for glycogen right after exercise. So try to eat a good supply of
carbohydrates within the first 2 hours after play. Don’t wait. Have carbohydrate rich foods available
right after a game. This is especially important if you are playing in a tournament with many games in
a short time. Give yourself every advantage and refuel for the next games. Pack food and stay away
from the drive through window. Pack fruit juices, carbohydrate replacement drinks (see recovery-part
3 for suggestions), bagels and jam, fresh or dried fruit, PB&J sandwiches, pasta salads, uncooked
“Chex Mix”. If candy is acceptable, choose “clear” candy like “gummi” candy, jelly beans, etc.
(chocolate-based candy has too much fat and calories). Stay away from the chips, burgers, fries,
nachos, etc.; too much fat and not enough carbohydrates.

The smart athletes will try to give themselves every advantage to help their team to win. Knowing you are
going into a game with a “full tank of gas” means you are ready for the highest demands of the game. Also, if
you have eaten properly and are playing a team who played yesterday (who likely hasn’t eaten properly), you
know you are at an advantage and will be fresher in the second half.

Questions can be directed to Hughie O'Malley, U.S. Soccer's Manager of Sports Medicine
Administration. Hughie can be reached at homalley@ussoccer.org or at 312-528-1225.
Different Perspectives Graphic Outline

Your Perspective on __Nutrition____________

Role _______Soccer Performance_____________

Needs Concerns

Read and React

Text Statements Your Reactions

Summary