foot

Recommendations

Info

C h a p t e r 9 Eating for Health and Performance Food Group Daily Servings 6 - 7 ounces Size Equivalents 1 ounce = • 1 mini bagel • 1 /2 cup cooked oatmeal, 1 pkg. instant • 1 cup breakfast cereal, flakes or rounds • 1 1 /2 cup breakfast cereal, puffed • 1 /2 cup cooked or 1 ounce dry pasta or rice • 1 small tortilla, corn or flour, 6” diameter 2 1 /2 - 3 cups 1 cup = • 1 cup chopped or florets of broccoli • 3 spears broccoli • 2 cups raw leafy greens • 2 medium carrots • 2 cups raw leafy greens • 2 medium carrots 1 1 /2 - 2 cups 1 cup = • 1 small apple • 1 large banana • 32 seedless grapes • 1 large orange • 8 large strawberries • 8 ounces 100% fruit juice 3 cups 1 cup = • 1 cup milk • 8 ounces yogurt • 1 1 /2 ounces hard cheese (cheddar, mozzarella, Swiss, parmesan) • 1 cup pudding, made with milk • 1 cup frozen yogurt 5 - 6 ounces 1 ounce = • 1 ounce meat, poultry, fish • 1 /4 cup cooked dry beans • 1 egg • 1 tablespoon peanut butter • 1 /2 ounce nuts or seeds Table 1 Serving Sizes 240
C h a p t e r 9 Eating for Health and Performance CARBOHYDRATES Carbohydrates, such as sugar and starch, are the most readily available source of food energy. During digestion and metabolism, all carbohydrates are eventually broken down to the simple sugar glucose for use as the body’s principal energy source. Glucose is stored in the muscles and liver as a substance called glycogen. A high-carbohydrate diet is necessary to maintain muscle glycogen – the primary fuel for most sports. When athletes do not eat enough carbohydrate, their glycogen stores quickly become depleted, resulting in fatigue or staleness. Though the body uses both the sugars and starches for energy, a high-performance diet emphasizes nutrient-dense carbohydrates. Nutrient-dense carbohydrates such as whole grain breads and cereals, rice, beans, pasta, vegetables and fruit supply other nutrients such as vitamins, minerals, protein and fiber. Sweet foods that are high in sugar (candy bars, donuts and cookies) supply carbohydrate, but they also contain a high amount of fat and only insignificant amounts of vitamins and minerals. Fruit contains the sweetest of all simple sugars – fructose. Since fruit is mostly water, its sugar and calorie content are relatively low. Like starchy foods, most fruits are rich in nutrients and virtually fat free. As with calories, carbohydrate needs vary among athletes, depending on the intensity and duration of training and body size. To determine how much an individual athlete needs, divide his or her weight by 2.2 to get the weight in kilograms. Then multiply the number by 6 to 8. For example: • 130 pounds divided by 2.2 = 59 kilograms • 59 kilograms times 6 = 354 grams of carbohydrate The carbohydrate content of different foods can be determined by reading food labels. As a general guide, starchy foods and fruits provide the highest amount of carbohydrate (15 grams) per serving. Table 2 gives some examples of high carbohydrate foods. 241
Page 1 and 2:
1
Page 3 and 4:
LA84 FOUNDATION SOCCER COACHING MAN
Page 5 and 6:
T a b l e o f Co n t e n t s Soccer
Page 7 and 8:
C h a p t e r 1 A Philosophy for Co
Page 9 and 10:
Page 11 and 12:
Page 13 and 14:
Page 15 and 16:
Page 17 and 18:
Page 19 and 20:
Page 21 and 22:
Page 23 and 24:
Page 25 and 26:
C h a p t e r 2 Managing a Soccer P
Page 27 and 28:
Page 29 and 30:
Page 31 and 32:
Page 33 and 34:
Page 35 and 36:
Page 37 and 38:
Page 39 and 40:
Page 41 and 42:
Page 43 and 44:
Page 45 and 46:
Page 47 and 48:
Page 49 and 50:
Page 51 and 52:
Page 53 and 54:
Page 55 and 56:
Page 57 and 58:
Page 59 and 60:
C h a p t e r 3 Methods of Soccer T
Page 61 and 62:
Page 63 and 64:
Page 65 and 66:
Page 67 and 68:
Page 69 and 70:
Page 71 and 72:
Page 73 and 74:
Page 75 and 76:
Page 77 and 78:
Page 79 and 80:
Page 81 and 82:
Page 83 and 84:
Page 85 and 86:
Page 87 and 88:
Page 89 and 90:
Page 91 and 92:
Page 93 and 94:
Page 95 and 96:
Page 97 and 98:
Page 99 and 100:
Page 101 and 102:
Page 103 and 104:
C h a p t e r 4 Teaching Soccer Tec
Page 105 and 106:
Page 107 and 108:
Page 109 and 110:
Page 111 and 112:
Page 113 and 114:
Page 115 and 116:
Page 117 and 118:
Page 119 and 120:
Page 121 and 122:
Page 123 and 124:
Page 125 and 126:
Page 127 and 128:
Page 129 and 130:
Page 131 and 132:
Page 133 and 134:
Page 135 and 136:
Page 137 and 138:
Page 139 and 140:
Page 141 and 142:
Page 143 and 144:
Page 145 and 146:
Page 147 and 148:
Page 149 and 150:
Page 151 and 152:
Page 153 and 154:
Page 155 and 156:
Page 157 and 158:
C h a p t e r 5 Teaching Soccer Str
Page 159 and 160:
Page 161 and 162:
Page 163 and 164:
Page 165 and 166:
Page 167 and 168:
Page 169 and 170:
Page 171 and 172:
Page 173 and 174:
Page 175 and 176:
Page 177 and 178:
Page 179 and 180:
Page 181 and 182:
Page 183 and 184:
Page 185 and 186:
Page 187 and 188:
Page 189 and 190: C h a p t e r 5 Teaching Soccer Str
Page 191 and 192: C h a p t e r 6 Sportsmanship and t
Page 201 and 202: C h a p t e r 7 Managing Soccer Inj
Page 223 and 224: C h a p t e r 8 Performance-Enhanci
Page 225 and 226: C h a p t e r 8 Performance Enhanci
Page 237 and 238: C h a p t e r 9 Eating for Health a
Page 239: C h a p t e r 9 Eating for Health a
Page 255 and 256: Flooding Zones: An offensive tactic
show all

foot

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?