A presentation which looks at goalkeeping specific nutrition and hydration. This powerpoint was presented at The Goalkeeping Conference 2013. The main purpose of the presentation is to use nutrition and hydration as a way to improve goalkeeping performance in soccer

1. GOALKEEPING SPECIFIC
NUTRITION AND
HYDRATION
Edward Gallagher
The Goalkeeping Conference
Wokefield 2013
www.edwardgallaghergoalkeeping.co.uk
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2. Presentation Guide
• Personal Introduction
• Goalkeeper Nutrition
• Question Opportunity
• Goalkeeper Fluid Balance
• Question Opportunity
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3. Personal Info
Rangers Football Club
- Ladies Senior GK Coach
University of Strathclyde
- Bsc (Hons) Sport and Physical
Activity.
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4. Goalkeeper
Nutrition
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5. Nutrition
Why is nutrition important?
More importantly… why is
good nutrition important?
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6. 6
Vehicles don’t run with no fuel or the wrong fuel!

7. 7
Goalkeepers also don’t work with no
fuel or the wrong fuel!

8. Sport Nutrition
Sport Nutrition is the process of providing or obtaining the
necessary food to maintain or enhance performance.
When a goalkeeper intakes food this is broken down in the
body and changed into energy which is needed during
exercise.
Different exercise types needs different energy.
Food Intake
Carbohydrate
Alcohol
Protein
Fat
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9. Energy
Long Duration Exercise
- Requires high levels of Carbohydrate and Fat
- Requires Oxygen to the working muscles
Short Bursts of Exercise
- Requires high levels of Protein and Carbohydrates
- Does not require Oxygen to the working muscles
The general public need their diet to be 50% carbohydrate.
-Elite Athletes require 60% (IOC Statement 2010)
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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 energy
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11. The Science
Rate of Energy Delay Time
Fat Oxidation 0.25 >2h
Glucose Oxidation 0.35 ≈ 90mins
Glycogen Oxidation 0.70 1-3mins
Glycolysis 1.10 5-10 sec
Pcr Breakdown 2.25 Instant
So…. What is best suited for Goalkeepers?
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12. Goalkeeping Performance
- Short Movements
- High Intensity
- Core Work
- Agility
- Explosion
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13. Goalkeeping Performance
Very rarely will a goalkeeper have to cover any great
distances….
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14. Goalkeeper Diet vs Field Player
• Goalkeeper has to consume less fat.
• Goalkeepers will only be physically active for ≈12mins
during a match.
• Goalkeeper still has to consume carbohydrates, but not to
the same degree as field players.
• Field Players need to burn energy over a longer period of
time, meaning they need to burn more fat
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15. Goalkeeper Diet
• Diet should be made up mostly of breads, rice, pastas
and cereal.
• Goalkeepers diet should only include 20-25% fat
compared to 30-35% that field players require.
• Goalkeepers should substitute this 10% with increased
protein
• On match days goalkeepers shouldn’t go into games
hungry. Eating high energy snacks before games is
recommended.
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16. Goalkeeper Diet
• Goalkeepers should aim to eat more carbohydrates than
fat, but also make sure they do not overload on carbohydrates.
3- 4 h prior to exercise
Composition of pre-exercise meals
High carbohydrate (200-300 g)
- Maximise glycogen stores
- Restore liver glycogen post-fasting
- Maintain blood glucose
Low fat/fibre
- Facilitate gastric emptying
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17. Therefore…
• Goalkeepers need energy to perform short explosive
moments over a short distance and a short period of time.
• The most used energy processes are Pcr and Anaerobic
Glycolysis.
• These predominantly use carbohydrates.
However, consuming an unneeded about of
carbohydrates results in unused carbohydrates which
could result in weight gain if the energy is not used.
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18. Any Questions?
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19. 19
Goalkeeper
Fluid
Balance

20. Some Definitions…
• Euhydration: in water balance
• Dehydration: the process of losing water
• Rehydration: the process of regaining water
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21. Water
• Goalkeepers body is made up of 60% water
• Water is lost from the body in the form of sweat during
exercise.
• EXERCISE INTENSITY
• TEMPERATURE
• HUMIDITY
• WIND
• CLOTHING
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23. Dehydration
• Therefore, if the body is continuing to lose water through
sweating and does not replace it, the goalkeeper will
become dehydrated.
• Dehydration is a loss of 2% of the goalkeepers body
weight.
• ≈ 1.4litres of water
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What does this mean for a goalkeepers
performance??

24. Goalkeeper Performance
• Thirst
• Fatigue
• Headache
• Dry Mouth
• Dizziness
• Lethargy
• Sleepiness
• Heavy Limbs
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All physical
problems related to
performance in
soccer.

25. Goalkeeper Performance
Psychological
Factors
Concentration
Stress
Control
Decision
Making
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26. Recommendations
Don’t just drink when you feel thirsty.
-Thirst is a symptom of early dehydration
Water intake should be initiated several hours
before exercise begins. This allows the body to
absorb fluid and also allows urine levels to return
to a normal state. Consuming meals with high
salt/sodium content can allow to help water
retention during exerise
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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 retain
fluid. Eating salted snacks makes the body retain water
and sweat less.
• 8-12 hours before exercise the goalkeeper should begin
to regulate the water in their body before a match or
training session.
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28. During a GK Session/Game
• Replace any water lost through sweating during exercise
• Make sure not to overhydrate. Can sometimes be as
detrimental as being dehydrated.
• At the closing stages of training/games water may not be
as beneficial as energy drinks which are high in
electrolytes.
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29. After a GK Session/Game
• Get the body back to regular water balance.
• Drinking energy drinks with electrolytes can speed up this
process.
• Eat meals high in salt to make the body retain as much
water as possible.
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30. How do we keep track of this???
All this information is very good…but how do we
make sure our goalkeepers are doing this?
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31. Goalkeeper Diet Diary
• Most commonly used way to record nutritional intake for
athletes.
• Some goalkeepers will tell you what they think you want
to hear!
• Record their water intake and food intake over a course of
the week.
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32. Any Questions?
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33. Thank you
Enjoy The Goalkeeping
Conference 2013
www.edwardgallaghergoalkeeping.co.uk
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