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Fitness & Nutrition for youth players

Play SOCCER Magazine, July 2005

By Liam Power
President, Power Soccer

Lifestyle changes

As well as the social and psychological benefits for children playing soccer, an improved level of fitness is another reward.  Increased fitness will provide young players with greater confidence and a feeling of well being.  Today we are challenged more than ever in keeping children active.  Soccer provides an ideal vehicle to encourage children to have an active lifestyle.  This alone is a vital reason to keep them involved in the sport of soccer.  Today children are less active than 20 years ago.  More television viewing, less active time spent with parents and more sedentary activity involving computers and video games are affecting children’s fitness levels.  Parents need to be aware of how much activity their child is getting.  As well, parents must be credible by giving children the example of a more active lifestyle.


Why soccer is a popular choice

Soccer is an ideal sport for children, providing skills and coordination training, brain activity, flexibility training and endurance.  Parents and coaches need to form in children the habit of exercise to break that of a sedentary lifestyle.  30 minutes of vigorous activity, three times a week would have a marvelous effect on endurance levels of any child.  Soccer is chosen more than many other sports because it’s often the opportunity for this sort of exercise i.e. to break a sweat.  Exercise also needs to be a regular part of the child’s life and this may mean a change of sport/environment as seasons change.  Fortunately in Canada, there is good access to indoor playing facilities.  Soccer is a good choice of sport because it can be played all year round. 



Nutrition

Diet is a major factor affecting fitness.  One of the disadvantages of a higher standard of living today is that children consume rich food and drinks that are higher in sugars/fat.  Habits are formed early; unfortunately junk food has become a more regular part of children’s diets than it should.  Parents and coaches can educate children on the advantages/disadvantages of different kinds of foods e.g.:

∑ Peanut butter is full of fat, put more jam on the sandwich
∑ Many hotdogs are composed almost entirely of fat
∑ Water, not pop or sugar rich drinks,  should be consumed before, during and after exercise
∑ Coaches need to be aware of what players eat while out of town on tournament play: the burger, fries and milkshake combo is not an ideal meal to refuel a young player between games. 
∑ Organize a good evening meal before and after a day of tournament soccer (high carbohydrate, e.g. pasta)
∑ Be aware of the prevalence of eating disorders in young players



Education

Becoming fit and maintaining a good fitness level requires a combination of exercise and attention to what players eat.  Regarding nutrition, certainly directing your children or players to a strict diet is a bad idea; however, educating them on food groups is very helpful.  Begin the education process as early as possible.  Moderating or eliminating high fat foods can have a big impact on children’s weight and therefore result in a higher degree of fitness.  For athletic children, consumption of carbohydrates is important:  pasta, cereals, grains, fruits. This food gets stored as fuel (glycogen) in the muscles and is used for exercise.  Tell players to avoid high sugar foods one hour before exercising, these foods will not give players a lasting source of energy. Also try to encourage children to eat three meals a day.  Breakfast is one that is frequently skipped, yet it should supply one third of the daily calories required.  Skipping breakfast can encourage children to snack on foods that are low in nutritional value and high in fat.


Reducing attrition

Too many players are quitting soccer in their early teens.  Keeping young players involved in sports such as soccer is vital in maintaining their fitness.  Therefore coaches need to work hard to make soccer an enjoyable part of a child’s life.  Children will repeat what is fun and they will likely continue playing in their adult years.  Many of the young children who play in the Little League World Series become inactive as adults.  Coaches have to be aware that focusing only on winning games in their young years can have a major effect on their long term life style.  Parents and coaches should focus on the aspect of the game or practice that the child enjoys or learns rather than having conversations with their children that only focus on winning or losing. When coaches and parents recognize that there are many aspects to the game of soccer and act accordingly, this can have long terms benefits to fitness in our society.  Soccer is one sport that many children play since it not only provides fun and a way to meet new friends but it is a great workout. 



Liam Power
President, Power Soccer School of Excellence
You can contact Liam through www.powersoccer.ca