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C h a p t e r 9 Eating for Health and Performance C h a p t e r 8 Eating for Health and Performance 242 Carbohydrate Food Raisins Banana Apple Orange Orange Juice Grapes Cantaloupe Watermelon Corn Potatoes Green Peas Carrots English Muffin Whtite Rice Tortilla Shell Pasta Kidney Beans Wheat Bread Pancake Breakfast Cereals Crackers Plain Popcorn Flavored Yogurt Plain Yogurt Skim Milk Granola Bar Gumdrops Regular Soft Drinks Jelly Fig Bar Exceed Hi-Carb Gatorlode Nutrament Exceed Gatorade Serving Size 1 /2 cup 1 whole 1 whole 1 whole 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 whole 1 /2 cup 1 whole 1 /2 cup 1 /2 cup 1 piece 1 whole 1 /2 cup 1 whole 1 /2 cup 1 cup 1 cup 1 cup 1 whole 1 ounce 1 cup 1 tablespoon 1 whole 1 cup 1 cup 1 cup 1 cup 1 cup Grams of Carbohydrate 57 27 21 15 12 8 7 6 17 16 11 8 26 17 1 15 13 13 9 8-13 2-8 2 42 16 12 67 25 25 13 11 59 47 30 17 15 Table 2 Carbohydrates
C h a p t e r 9 Eating for Health and Performance PROTEIN Protein is a major structural component of all body tissues and is required for muscle growth and repair. Protein is not a significant energy source during rest or exercise. Although athletes have slightly higher protein requirements than non-athletes, athletes usually consume enough protein unless they are not eating enough calories. Protein requirements increase when calorie intake is inadequate because the protein is used for energy rather than for muscle growth and repair. Current research on protein requirements suggests that athletes need about 1.2 to 1.7 grams of protein per kilogram of body weight daily. For a 154 pound (70 kilogram) athlete, this represents 84 to 119 grams of protein a day. This amount is adequate for athletes who are involved in both endurance and explosive events. Table 3 gives some examples of high protein foods. The proteins in both animal and plant foods are composed of structural units called amino acids. Of the more than 20 amino acids that have been identified, nine must be provided by our diet and are called essential amino acids. Meat, fish, dairy products, eggs and poultry contain all nine essential amino acids and are called complete proteins. Vegetable proteins, such as beans and grains, are called incomplete proteins because they do not supply all of the essential amino acids. The body can make complete proteins if a variety of plant foods – beans, grains, vegetables, fruits, nuts and seeds – and sufficient calories are eaten during the day. Since the body utilizes amino acids from foods eaten at different meals, vegetarians don’t need to combine specific foods within a meal to achieve complete proteins. FAT Fats, or lipids, are the most concentrated source of food energy. One gram of fat supplies about nine calories, compared to the four calories per gram supplied by carbohydrate and protein. Fats are the body’s only source of the essential fatty acids linoleic and linolenic acid that are required for growth, healthy skin and healthy hair. Fat insulates and protects the body’s organs against trauma and exposure to cold. Fats are also involved in the absorption and transport of the fat-soluble vitamins. 243
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LA84 FOUNDATION SOCCER COACHING MAN
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T a b l e o f Co n t e n t s Soccer
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C h a p t e r 1 A Philosophy for Co
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C h a p t e r 2 Managing a Soccer P
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C h a p t e r 3 Methods of Soccer T
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C h a p t e r 4 Teaching Soccer Tec
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C h a p t e r 5 Teaching Soccer Str
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