Q: Which are the nutritional requirements for a professional soccer player? In our team they exercise intensely 6 hours a day every day, and play the tournament twice a week.

A: The nutritional requirements for a professional athlete can be met by eating a diet that provides 60 - 70% calories from carbohydrate, 12 - 15% from protein and 20 - 30% from fat. An easy way to determine daily amounts for each athlete is by using the following information. Carbohydrate - 3-4 grams carbohydrate/lb body weight 4-5 grams carbohydrate/lb body weight when training hard for several hours or more daily Protein - 0.55-0.75 grams protein/lb body weight Fat - 0.5 grams fat/lb body weight By following these guidelines and eating a variety of foods,especially grains, cereals, fruits and vegetables, vitamin and mineral needs will be met also. The Food Guide Pyramid is an excellent guide for choosing a variety of foods. Because soccer players are exercising strenuously, they need carbohydrate after every exercise session to recover for the next workout or tournament. They should consume .75 grams/lb of carbohydrate within 30 minutes after exercising and 0.75 grams/lb again at 2 hours. Since these athletes are exercising for 6 hours at a time, fluid replacement is also critical to prevent dehydration. The American College of Sports Medicine recommends: Before exercise (2 hours prior) - 16 ounces of fluid During exercise - 5-10 ounces of fluid every 15 - 20 minutes After exercise - 16 ounces of fluid per pound of lost weight. Before next practice, replace at least 80% of weight lost. During practice and competition that lasts more than 60 minutes, sports drinks are recommended to help rehydrate and refuel the body. Thank you for contacting the GSSI's Ask the Expert. Ann R. Semenske, M.S., R.D. > > > >