Nuitrition - looking to get into shape

[Phanuthier]

Background: So, I'm 23, I play in a soccer league and this summer, I did a huge 9 week backpacking trip in Europe that had alot of walking and I've done a few hikes and rock scrambles. For strength, all I really do is wall climbing. Still, I don't find myself at the same level of endurance that I used to have 3 years ago. I used to be a real workhorse of a soccer player, I never need subs and I never used to get tired in games, and I would just be a little waterbug on the field, one of those quick on the feet players. Last winter in indoor soccer, I found myself drained and needed short shorts, but I just chalked it up to thin air. But, this summer, I've had to take subs and the past few games we've been short men on the field so I play the whole game, but I find myself just dying with 10 minutes left in both halves.

Anyways, I figure its my endurance thats not up to par, but I'm not really a nuitritionalist, I just eat whatever tastes good. I wouldn't mind building some muscle as well, especially for climbing.

Recommendations?

[metallicat]

I recommend you head over to crossfit.com, and do some reading on it. It is probably one of the fastest growing workout regiments right now. It is very popular in the military and emergency services.

[burn_baby_burn]

Meet with a nutritionist. You probably are not getting enough food energy or carbs to fuel your body. Check out what US Swimmer Michael Phelps eats.

http://www.webmd.com/diet/news/20080...src=RSS_PUBLIC

[Boblobla]

Semi related, is there a less hardcore site for people who starting to get back into shape?

[Ozy_Flame]

I'm in the exact same boat as you, Phanuthier. I am 25, playing in a soccer league, and having trouble getting back to the endurance levels I had when I was around 18. I find I have to take short shifts as well, and I get embarrassed calling for a sub.

I have been on a high-protein, low-carb diet while I weight train, and I am starting to notice a BIG difference on the field when it comes to energy. Generally as a soccer player, you're going to need carbs to keep you going through the game; my diet is not conducive to running for 1.5 hours straight, so am going to be adjusting it accordingly.

Beyond that, stick to a low-sodium diet so you don't have to consume so much water, as it bogs you down. Also, pay attention to what you eat the day before your games, and have something substantial and energizing about 2-3 hours before you take to the pitch. On the field, take small amounts of water regularly (if you can) rather than huge quantities one or twice.

[Locke]

I didnt really alter my diet for soccer this summer except I stopped drinking before the game...

I know, its a bad habit, I used to do it all the time for rec because I didnt have to try very hard to excel in rec because the competition isnt very high.

Unfortunately we started to go out for beers before men's league games and thats where I found I started having trouble. Especially as rec had made me lazy so I found my performance at higher levels of competition had started steadily declining.

So, thats my advice. Dont pre-game it. And I find that a lean breakfast of cereal and a sandwhich or soup for lunch and then a meal replacement bar about 2 hours before the game works well.

Hell, it sounds like we could start a CP soccer team, what leagues/divisions are you guys playing in?

Unfortunately, we would be the out of shape team apparently.

[burn_baby_burn]

Originally Posted by Locke

So, thats my advice. Don't pre-game it. And I find that a lean breakfast of cereal and a sandwhich or soup for lunch and then a meal replacement bar about 2 hours before the game works well.

I'm no nutritionist or scientist but that is horrible advice. Your body needs fuel. Eating lean may work if you want to keep weight off with minimal exercise. If you want to excel at athletics you need to keep your body fueled properly.

I'm not playing soccer. Right now I'm just lifting weights and doing cardio in the morning. But I consume about 3000 calories a day that includes about 350 grams of carbs over 6 meals. Breakfast is the biggest meal of the day consisting of a cup of oatmeal, 1 cup of blueberry's, 2 large eggs, 1/2 cup of egg whites, 1 cup of skim milk.

[Muta]

Not gonna lie, that'd be fun, ahaha.

Currently, I split Div 6 and 3 Men's.

And the pre-gaming thing, that's something I would consider, but then I think about how I'd be bagging it bad on the field; I would do it if I knew EVERYONE ELSE did too, ahaha..

But I'm also in the same boat as others, I'm looking for ways to put muscle in my legs and regain my energy levels of my 18-year-old youth. Mainly though, I'm looking for more stamina in the games so my legs don't get tired so easily, and also am looking for a way to increase my lung capacity. I KNOW that's a problem that I need to fix.

[Locke]

Originally Posted by burn_baby_burn

I'm no nutritionist or scientist but that is horrible advice. Your body needs fuel. Eating lean may work if you want to keep weight off with minimal exercise. If you want to excel at athletics you need to keep your body fueled properly.

I'm not playing soccer. Right now I'm just lifting weights and doing cardio in the morning. But I consume about 3000 calories a day that includes about 350 grams of carbs over 6 meals. Breakfast is the biggest meal of the day consisting of a cup of oatmeal, 1 cup of blueberry's, 2 large eggs, 1/2 cup of egg whites, 1 cup of skim milk.

You have to remember that I work an office job. I sit in front of a computer all day and then I go and play soccer. I'm not really exerting tons of energy during the day so I'd be a balloon if I ate 3000 calories the day I played soccer let alone any other day.

In conjunction with that, I find eating a lot before I play makes me tired and lazy along with a tendency to cramp up easier.

Bear in mind, I'm no nutritionist either, I'm just relaying personal experience.

[LIP MAN]

Ya Burn Baby Burn is right, breakfast should be the largest meal of your day, and your eating habits should look like a pyramid, with dinner being the smallest believe it or not. My friend will be over later tonight and she's a nutritionist, I'm sure she'll be able to give you a few tips. In fact I will make her post something for you on the board.

Now the amount of calories you consume, etc. should all be goal-based, but a good combination of starches, vitamins, minerals, carbs and fats generally will allow your body to become leaner and essentially allow your endurance to keep up.

[Boblobla]

I play rec with Fusion, I am big and slow but if you start a beer league team I would be interested.

[Locke]

Originally Posted by Boblobla

I play rec with Fusion, I am big and slow but if you start a beer league team I would be interested.

God, I played indoor with Fusion last season and that is the worst POS league in the city. I'd play CSSC again before Fusion and CSSC sucked hard.

Currently I play Div 4 mens and I'm Calgary Co-Ed Rec in the second division (Belgium), but it is year-round indoor.

I thought about playing Fusion for summer rec because its outside at least, but I was just too busy as I play softball too.

A CP beer league team is an interesting idea though. You can play goal right?

[Phaneuf3]

I've found a few of the soccer games I've had trouble in but for the most part I'm fine. For me, I have to eat a light meal about 2-3 hours before game time. Too early, too late or too heavy a meal and I'll be in trouble.

[Phaneuf3]

Originally Posted by Boblobla

I play rec with Fusion, I am big and slow but if you start a beer league team I would be interested.

Out of curiousity - what night/division/team are you on?

[burn_baby_burn]

Originally Posted by Locke

You have to remember that I work an office job. I sit in front of a computer all day and then I go and play soccer. I'm not really exerting tons of energy during the day so I'd be a balloon if I ate 3000 calories the day I played soccer let alone any other day.

In conjunction with that, I find eating a lot before I play makes me tired and lazy along with a tendency to cramp up easier.

Bear in mind, I'm no nutritionist either, I'm just relaying personal experience.

I sit in an office as well. I'm not saying everyone should eat 3000 cals a day. Far from that. I recommend going to a nutritionist if your concerned about your nutrition like the OP.

[Boblobla]

Originally Posted by Locke

God, I played indoor with Fusion last season and that is the worst POS league in the city. I'd play CSSC again before Fusion and CSSC sucked hard.

Currently I play Div 4 mens and I'm Calgary Co-Ed Rec in the second division (Belgium), but it is year-round indoor.

I thought about playing Fusion for summer rec because its outside at least, but I was just too busy as I play softball too.

A CP beer league team is an interesting idea though. You can play goal right?

We played CSSC outdoor last summer and tried fusion indoor over the winter. We preferred it to CSSC so we tried it in the summer. They pay on better fields, at least at the rec lvl, than CSSC did. I don't mind having a ref either, you reffed yourself with CSSC which lead to some interesting offside disagreements.

I have never played indoor before so I have nothing to compare Fusion to.

I am big and slow, not very good for goal, I tend to loiter around midfield and play a 'transition game'...

Originally Posted by Phaneuf3

Out of curiousity - what night/division/team are you on?

Tuesday B, Skill n Clothing Optional.

[Locke]

Originally Posted by burn_baby_burn

I sit in an office as well. I'm not saying everyone should eat 3000 cals a day. Far from that. I recommend going to a nutritionist if your concerned about your nutrition like the OP.

Fair enough, and it might be something I should look into. Part of my problem stems from beer and lazyness though, and those are on me to fix.

Originally Posted by Boblobla

We played CSSC outdoor last summer and tried fusion indoor over the winter. We preferred it to CSSC so we tried it in the summer. They pay on better fields, at least at the rec lvl, than CSSC did. I don't mind having a ref either, you reffed yourself with CSSC which lead to some interesting offside disagreements.

I have never played indoor before so I have nothing to compare Fusion to.

I am big and slow, not very good for goal, I tend to loiter around midfield and play a 'transition game'...

I never played either outdoor, I only played indoor because during the outdoor season I'm usually busy in men's league.

I didnt realize the CSSC didnt have refs for outdoor, thats a terrible idea even for rec.

[Phanuthier]

Neato. Thanks for the advice.

If anyone is putting together a league and I am in Calgary at that time, that might be fun. I'm playing div 4 in a mens city league.

[Phaneuf3]

Originally Posted by Boblobla

Tuesday B, Skill n Clothing Optional.

nice. small world. played in the same division in the spring season.
Tuesday A, TBA.

[Boblobla]

Originally Posted by Phaneuf3

nice. small world. played in the same division in the spring season.
Tuesday A, TBA.

We might have played you, I think we were in A last season. I just show up, I never know the team names that we are playing . It's a lot of fun though, I got the Fiancee playing for the first time in years.