1. GOALKEEPING SPECIFICNUTRITION ANDHYDRATIONEdward GallagherThe Goalkeeping ConferenceWokefield 2013www.edwardgallaghergoalkeeping.co.uk1

2. Presentation Guide Personal Introduction Goalkeeper Nutrition Question Opportunity Goalkeeper Fluid Balance Question Opportunity2 3. Personal InfoRangers Football Club- Ladies Senior GK CoachUniversity of Strathclyde- Bsc (Hons) Sport and PhysicalActivity.3 4. GoalkeeperNutrition4 5. NutritionWhy is nutrition important?More importantly why isgood nutrition important?5 6. 6Vehicles dont run with no fuel or the wrong fuel! 7. 7Goalkeepers also dont work with nofuel or the wrong fuel! 8. Sport NutritionSport Nutrition is the process of providing or obtaining thenecessary food to maintain or enhance performance.When a goalkeeper intakes food this is broken down in thebody and changed into energy which is needed duringexercise.Different exercise types needs different energy.Food IntakeCarbohydrateAlcoholProteinFat8 9. EnergyLong Duration Exercise- Requires high levels of Carbohydrate and Fat- Requires Oxygen to the working musclesShort Bursts of Exercise- Requires high levels of Protein and Carbohydrates- Does not require Oxygen to the working musclesThe general public need their diet to be 50% carbohydrate.-Elite Athletes require 60% (IOC Statement 2010)9 10. The Science Pcr Breakdown: 5-8 seconds of maximal exercise Small amount of energy Anaerobic Glycolysis: 5-10 seconds of maximal exercise 5-10 seconds of maximal exericse Small amount of energy Oxidation of Carbohydrate Faster than Pcr Breakdown and Anaerobic Glycolysis Oxidation of Fat Slowest process Provides the highest amount of energy10 11. The ScienceRate of Energy Delay TimeFat Oxidation 0.25 >2hGlucose Oxidation 0.35 90minsGlycogen Oxidation 0.70 1-3minsGlycolysis 1.10 5-10 secPcr Breakdown 2.25 InstantSo. What is best suited for Goalkeepers?11 12. Goalkeeping Performance- Short Movements- High Intensity- Core Work- Agility- Explosion12 13. Goalkeeping PerformanceVery rarely will a goalkeeper have to cover any greatdistances.13 14. Goalkeeper Diet vs Field Player Goalkeeper has to consume less fat. Goalkeepers will only be physically active for 12minsduring a match. Goalkeeper still has to consume carbohydrates, but not tothe same degree as field players. Field Players need to burn energy over a longer period oftime, meaning they need to burn more fat14 15. Goalkeeper Diet Diet should be made up mostly of breads, rice, pastasand cereal. Goalkeepers diet should only include 20-25% fatcompared to 30-35% that field players require. Goalkeepers should substitute this 10% with increasedprotein On match days goalkeepers shouldnt go into gameshungry. Eating high energy snacks before games isrecommended.15 16. Goalkeeper Diet Goalkeepers should aim to eat more carbohydrates thanfat, but also make sure they do not overload on carbohydrates.3- 4 h prior to exerciseComposition of pre-exercise mealsHigh carbohydrate (200-300 g)- Maximise glycogen stores- Restore liver glycogen post-fasting- Maintain blood glucoseLow fat/fibre- Facilitate gastric emptying16 17. Therefore Goalkeepers need energy to perform short explosivemoments over a short distance and a short period of time. The most used energy processes are Pcr and AnaerobicGlycolysis. These predominantly use carbohydrates.However, consuming an unneeded about ofcarbohydrates results in unused carbohydrates whichcould result in weight gain if the energy is not used.17 18. Any Questions?18 19. 19GoalkeeperFluidBalance 20. Some Definitions Euhydration: in water balance Dehydration: the process of losing water Rehydration: the process of regaining water20 21. Water Goalkeepers body is made up of 60% water Water is lost from the body in the form of sweat duringexercise. EXERCISE INTENSITY TEMPERATURE HUMIDITY WIND CLOTHING21 22. 22 23. Dehydration Therefore, if the body is continuing to lose water throughsweating and does not replace it, the goalkeeper willbecome dehydrated. Dehydration is a loss of 2% of the goalkeepers bodyweight. 1.4litres of water23What does this mean for a goalkeepersperformance?? 24. Goalkeeper Performance Thirst Fatigue Headache Dry Mouth Dizziness Lethargy Sleepiness Heavy Limbs24All physicalproblems related toperformance insoccer. 25. Goalkeeper PerformancePsychologicalFactorsConcentrationStressControlDecisionMaking25 26. RecommendationsDont just drink when you feel thirsty.-Thirst is a symptom of early dehydrationWater intake should be initiated several hoursbefore exercise begins. This allows the body toabsorb fluid and also allows urine levels to returnto a normal state. Consuming meals with highsalt/sodium content can allow to help waterretention during exerise26 27. Before a GK Session/Game Make sure the body in is a state of Euhydration. Eat small salted snacks to encourage the body to retainfluid. Eating salted snacks makes the body retain waterand sweat less. 8-12 hours before exercise the goalkeeper should beginto regulate the water in their body before a match ortraining session.27 28. During a GK Session/Game Replace any water lost through sweating during exercise Make sure not to overhydrate. Can sometimes be asdetrimental as being dehydrated. At the closing stages of training/games water may not beas beneficial as energy drinks which are high inelectrolytes.28 29. After a GK Session/Game Get the body back to regular water balance. Drinking energy drinks with electrolytes can speed up thisprocess. Eat meals high in salt to make the body retain as muchwater as possible.29 30. How do we keep track of this???All this information is very goodbut how do wemake sure our goalkeepers are doing this?30 31. Goalkeeper Diet Diary Most commonly used way to record nutritional intake forathletes. Some goalkeepers will tell you what they think you wantto hear! Record their water intake and food intake over a course ofthe week.31 32. Any Questions?32 33. Thank youEnjoy The GoalkeepingConference 2013www.edwardgallaghergoalkeeping.co.uk33