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  • Nutrition U20

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    Mireia Torras Parera
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    The document provides nutrition guidelines for a U-20 soccer team. It recommends drinking water 4 hours before a match, an isotonic drink during the match, and replenishing fluids after with an isotonic or hypertonic drink. For meals, it suggests eating carbohydrates, proteins, and vegetables, with a larger meal 3 hours before a match and snacks before and during. On match day, the schedule provides two meal options. It gives examples of pre-match meals and snacks, and recommends proteins, vegetables, and salt after a match along with continued hydration. The document also lists supplements to consider.

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    The document provides nutrition guidelines for a U-20 soccer team. It recommends drinking water 4 hours before a match, an isotonic drink during the match, and replenishing fluids after with an isotonic or hypertonic drink. For meals, it suggests eating carbohydrates, proteins, and vegetables, with a larger meal 3 hours before a match and snacks before and during. On match day, the schedule provides two meal options. It gives examples of pre-match meals and snacks, and recommends proteins, vegetables, and salt after a match along with continued hydration. The document also lists supplements to consider.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    7 views13 pages

    Nutrition U20

    Uploaded by

    Mireia Torras Parera
    The document provides nutrition guidelines for a U-20 soccer team. It recommends drinking water 4 hours before a match, an isotonic drink during the match, and replenishing fluids after with an isotonic or hypertonic drink. For meals, it suggests eating carbohydrates, proteins, and vegetables, with a larger meal 3 hours before a match and snacks before and during. On match day, the schedule provides two meal options. It gives examples of pre-match meals and snacks, and recommends proteins, vegetables, and salt after a match along with continued hydration. The document also lists supplements to consider.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    of 13

    NUTRITION

    TSG HOFFENHEIM U-20


    WHAT AND WHEN SHOULD WE
    DRINK?
    • BEFORE MATCH:
    • 4 HOURS BEFORE MATCH  5-7ML/KG  0,5L (THE MINIMUM)
    • 1-2 HOURS BEFORE MATCH 3-5 ML/KG 0,3L
    • TYPE OF DRINK: WATER

    • DURING MATCH:
    • 100-250ML EACH 20’ (NICHT DURSTIG)
    • ISOTONIC DRINK

    • POST MATCH:
    • DRINK 1,5 TIMES THE WEIGHT LOST DURING THE MATCH  AT LEAST 1L WATER
    • TYPE OF DRINK: ISOTONIC OR HIPERTONIC DRINKS (POWERADE, GATORADE, ISOSTAR, PULVER)
    WHAT DO WE EAT?
    CARBOHYDRATES

    • GETREIDE/MÜSLI
    • NUDELN
    • REIS
    • KARTOFFELN
    • HÜLSENFRÜCHTE
    • BROT
    • QUINOA
    • OBST
    PROTEINS

    • FLEISCH
    • FISCH
    • NÜSSE
    • MILCH
    • JOGHURT
    • EIER
    • HÜLSENFRÜCHTE
    VEGETABLES

    • GEMÜSE
    • OBST
    • HÜLSENFRÜCHTE
    • GEWÜRZE
    • NÜSSE
    MATCH DAY: WHEN SHOULD WE EAT?

    • BIG ESSEN AS LATE 3 HOURS


    BEFORE THE MATCH

    • SNACK BEFORE THE MATCH

    • SNACK DURING THE MATCH

    • ESSEN AFTER THE MATCH


    MATCH DAY: WHEN SHOULD WE EAT?
    • MATCH 14:00 (OPTION 1)
    • FRÜHSTÜCK 8:00
    • 1º MITTAGESSEN 10:30-11:00
    • SNACK 13:00
    • SNACK 2: HALBZEIT
    • 2º MITAGESSEN 16:00-17:00
    • ABENDESSEN 20:00 – 21:00
    • MILCH VOR DEM SCHLAFENGEHEN

    • MATCH 14:00 (OPTION 2)


    • STARK FRÜHSTÜCK 10:00
    • SNACK 13:00
    • SNACK 2 HALBZEIT
    • MITAGESSEN16:00-17:00
    • ABENDESSEN21:00
    • MILCH: SCHLAFENGEHEN
    MATCH DAY: WHAT SHOULD WE EAT?
    EXAMPLE ESSEN BEFORE MATCH
    • CONSIDERATIONS:
    • CARBOHYDRATES: BETTER
    WITHOUT SAUCE
    • WHITE PROTEIN BETTER
    (HÄHNCHEN, PUTEN)
    • GEMÜSE: BESSER KAROTTE,
    ZUCCHINI, KÜRBIS
    EXAMPLES OF SNACKS PRE/DURING MATCH
    ESSEN AFTER THE MATCH
    • CONSIDERATIONS
    • BASICS: CARBOHYDRATES,
    PROTEIN AND VEGETABLES
    “No time” • MORE PROTEIN (FLEISCH,
    FISCH, EIER)
    • MORE VEGETABLES: HELP US
    WITH PAINS AND
    REGENERATION (ANTI-
    INFLAMMATORY)
    • GESALZENES ESSEN (BREZEL)

    • REMEMBER
    WATER
    SUPPLEMENTATION

    • PROTEIN (20-30G AFTER TRAINING)


    • CUP OF COW MILCH IS OKAY
    • OMEGA 3 (OLIVENÖL)
    • CREATINA
    • KOFFEIN (45’ BEFORE TRAINING
    OR PRE MATCH)

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