Professional Football Nutrition

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Professional Football Nutrition
Call today on 0870 8033833
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Introduction to Soulmatefood
Soulmatefood work with leading sports
nutritionists to produce award winning
tailor-made lifestyle diets for sporting
professionals delivered to you anywhere in the UK
where ever your game may take you. At
Soulmatefood we take the stress away from
planning, buying and cooking meals and instead
provide a freshly chef prepared, scientifically
driven and personalised nutrition strategy
designed around your daily schedule. At
Soulmatefood we know that with any great player
comes great preparation, a good nutrition
strategy will reduce recovery time, improve
adaptation to training and improve fitness, all
of which leads to better match fitness and a
faster, fitter and stronger player.
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A service aimed at professional footballers

• At Soulmatefood we know that in todays game most
  clubs are playing over 50 games a year
• Premier Leauge up to 38 games
• Champions League up to 13 games
• FA Cup up to 6 games
• Carling Cup up to 8 games
• Plus international games up to 10
• With increasingly smaller recovery periods in
  which players are expected to recover from match
  play and injury, good nutrition is becoming
  increasingly more important.

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The demands on a football player

• Football is a physically demanding game requiring
  a high rate of energy
• The basics
• Average distance covered by a top-class outfield
  player during a 90-minute match is over 6.2 miles
  at an average speed of over 4.4miles per hour
• Techniques
• Multi speed running, jumping, direction change,
  tackle, accelerate and decelerate, etc., and each
  of these individual tasks requires an energy
  input over and above that of most athletes.
• The Science
• The true demands on a player can be approximated
  at roughly 70VO2max, based on evidence of heart
  rate, sweat loss, increase in body temperature,
  and depletion of carbohydrate stores within the
  muscles (intramuscular glycogen).

Soulmatefood is the solution to maintaining a
high rate of consistent energy
SOURCE http//www.brianmac.co.uk/football/nutriti
on.htm
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We are talking to the club nutritionists

• Why?
• Because they understand the importance of
  nutritional intake as part of a players
  performance.
• They work under the head coach or team doctor and
  are best placed to understand the individual
  requirements of the players.
• Player and industry feedback
• We also pride ourselves on engaging with
  associations, coaches and perusing feedback from
  players to ensure we get it right balance

Soulmatefoods aim is to find the fit between
food and player.
Call today on 0870 8033833
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Choose your personal plan
Pre Game Plan Train low compete high (low
carbohydrate 3-6 g.kg-1 on training days and high
carbohydrate day before matches and match day
10g.kg-1 ). Pre match meals, low GI 4-3 hours
before, high GI 1 hour - 45 minutes
before Player Plan Different menus for different
positions e.g. outfield players (CM higher than
rest), keepers (lower CHO, reduced calorie
intake) Season Plan Periodised menus e.g. pre
season (high volume training, higher CHO) in
season (higher protein to reduce non-impact
injuries), off season (reduced intake to limit
weight gain) Injury Recovery Plan Different
lengths depending on injury severity (acute 2-3
weeks or chronic injury 3 weeks)
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Injury recovery plan example menu
Day 2 Breakfast (antioxidants) Blueberry Protein
Yoatie A.M. Snack (antioxidants
protein) Cranberry Apple Protein Bar Lunch
(thermogenics, zinc, phytochemicals) Cajun
Chilli Beef Cabbage Wholemeal Wrap P.M. Snack
(dietary nitrates, antioxidants, protein,
calcium) Spinach Ricotta Muffin Dinner (omega
3, casein, vitamin D, dietary nitrates,) Poached
Salmon with Asparagus, Beetroot, Orange
Fennel Pre Sleep Snack (casein
antioxidants) Low Fat Greek Yoghurt blended with
black cherries
Day 1 Breakfast (omega 3, vitamin D
Casein) Smoked Salmon Low Fat Cottage Cheese
Spinach Pancakes A.M. Snack (Antioxidants
Protein) Blueberry Protein Shake Lunch (Protein,
HMB Phytochemicals Chicken Noodle Stir Fry
(Onions, leek, carrot, cauliflower,
broccoli) P.M. Snack (dietary nitrates
protein) Protein Beetroot Brownies with Red
Grapes Raspberries Dinner (zinc iron,
thermogenic spices) Beef Massaman Curry with
Wholegrain Rice (turmeric, chilli, cayenne
pepper) Pre Sleep Snack (casein
antioxidants) Cottage Cheese with Raspberries
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The science behind the injury recovery plan
Increase omega 6 and reduce omega 3 to aid
inflammation in the early stages then increase
omega 3 and reduce omega 6 to a 12 ratio
(increase olive oil, salmon and mackerel, reduce
eggs, sunflower oil, nuts, seeds, avocado).
Increase EPADHA ratio 21.   Wall et al. Fatty
acids from fish the anti-inflammatory potential
of long-chain omega-3 fatty acids. Nutrition
reviews. 2010 68 (5) 280-9   Vitamin D to help
calcium absorption for ligament and bone injuries
(mackerel salmon again)   Increase antioxidants
to aid recovery, reduce soreness and reduce
oxidative stress (vitamins A, C, E, zinc,
selenium, phytochemicals) from blueberries,
cherries, raspberries, red grapes, onions, leeks,
carrots, broccoli, cauliflower,
cabbage.   Increase dietary nitrates to increase
vasodilation and improve blood flow to injury
(beetroot (best!!), spinach and green
beans).   Increase protein content (2.5g/kg/day)
to protect lean muscle mass.   Depending on
severity of injury increase calorie intake by BMR
EE 300-400kcal to aid repair and account for
increased metabolism for first 5 days then reduce
after 5 days. Chilli Peppers and Cayenne pepper
to as thermogenics to increase metabolism and
reduce fat gain.
Add a pre sleep snack, slow release protein
(casein) zero fat yoghurt/cottage cheese protect
lean muscle mass and prevent wasted and add
blueberries or cherries for antioxidant. Boirie,
Y. et al. Slow and fat dietary proteins
differently modulate postprandial protein
accretion. Proceedings of the National Academy of
Sciences of the United States of America. 1997
94 14930-14935 Use turmeric in dishes, reduce
inflammation   Possible use of oysters (whether
they keep or not) very high in zinc to increase
wound healing or sesame seeds, beef.   Demling,
Robert H. Nutrition, anabolism, and the wound
healing process An overview. Journal of Plastic
Surgery. 20099   HMB intake to preserve lean
muscle mass via asparagus, cauliflower, alfalfa
sprouts, grapefruit, beef lamb   Zachini et al.
HMB supplementation clinical and athletic
performance-related effects and mechanisms of
action. Amino Acids. 2011 40 (4)
1015-25   Nicastro et al. An overview of the
therapeutic effects of leucine supplementation on
skeletal muscle under atrophic conditions. Amino
Acids. 2011408 (8) 287-300   After 5 days
(depending on injury severity) reduce
carbohydrate to 2g/kg/day  
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Our Clients
Football Manchester United FC Wolverham
ptom Wanderers FC

• Boxing
• Amateur Boxing Association

Rugby Scottish Rugby Harlequins R.F.C

• Cricket
• England Wales Cricket Board

Olympics Iwan Thomas Olympics 2012
Athletes

• Cycling
• David Brailsford
• Bradley Wigins
• Ed Clancy

• Nutritionists
• Mark Ellison EIS Nutritionist for Manchester
  United, Sale Sharks and GB Boxing. Disciplines
  around fuelling performance, giving nutrition
  advice and understanding the needs of
  international athletes.
• Tom Whitehead developing injury menus and
  defining how to improve footballer performance.

Call today on 0870 8033833