https://www.1570fc.com/blog daily 0.75 2025-02-24 https://www.1570fc.com/blog/eating-disorders-amp-athletes monthly 0.5 2025-02-24 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/1ba81533-802e-4c92-bb74-3aaebb3ad0e7/kerri-strug.jpg Athlete Well-Being - Eating Disorders & Athletes - For athletes, there are many reasons why they may be at a higher risk for an eating disorder. Athletes are often hard working, competitive & driven people Perfectionistic, rule following personalities Internal pressure to succeed External pressure to succeed from coaches, teammates, parents, social media Pressure to do “whatever it takes” to make the team or keep spot on current team Participating in a sport that emphasizes smaller bodies Higher energy needs Small uniforms Accepts risks and plays through pain Athletes entering new training environments without effective fueling and recovery strategies Coaches making comments about body size Busy schedules- balancing training + outside commitments High training volume sports Pressures from being on scholarship or getting paid as a pro If being an athlete is their full time job Athletes comparing their body to those of others in similar sports positions Pressure to conform to to certain body standards Believing smaller is better https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/23b9b76a-d464-4378-8ead-b1ee132ab18f/Healthy+minded+Athlete+%28Card+%28Square%29%29.png Athlete Well-Being - Eating Disorders & Athletes - You CAN’T tell just by looking at someone if they have an eating disorder. Recognizing the warning signs New interest in health & wellness Sorting foods into good & bad foods Increased focus on body weight & shape Body checking Weight loss Loss of menstrual cycle Obsessive thinking Increased rigidity & lack of spontaneity Lack of variety & flexibility Avoidance of social situations Feeling sluggish & weak at practice Irritability & isolation Choosing food types/amounts based on daily movement Training despite being sick, tired or injured Training despite having a stress fracture Frequent stress fractures Training even at inappropriate times, such as when it’s unsafe or when weather would deter the average person Expressing guilt/shame when not training Training for long durations of time, outside of practice, that interfere with other aspects of daily responsibility Hyperfixation on when the next opportunity for movement will be https://www.1570fc.com/blog/building-a-performance-plate monthly 0.5 2025-01-31 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/9d48a4a9-e5b0-4419-9067-888ed21c3019/Performance+Plate+Workshop+%28Instagram+Post%29.png Athlete Well-Being - Building A Performance Plate for Soccer Players - Some things to keep in mind when building a performance plate: BALANCE Are all food groups on the plate? VOLUME Are you eating enough to meet the demands of your sport? For parents- are you offering enough at meal & snack time to meet your child’s needs? CONSISTENCY Are you eating consistently each and every day. Parents- are you offering meals & snacks every day? TMING Are you eating regularly throughout the day (no skipping meals). Parents - are you offering at least 3 meals & 3 snacks per day? VARIETY Are you eating or offering a variety of foods throughout the day/ week. https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/b8d38ea8-10f2-46dd-8c83-de43f8222a5d/Half+plate+carbs+%28waffles%29+%281%29.png Athlete Well-Being - Building A Performance Plate for Soccer Players - Fill 1/2 to 1/3 of the plate with Carbohydrates (Grains/Starches) Carbohydrates are our star-especially before, during and after training! In general, grains & starches (which are both rich in carbohydrates) should make up the bulk of an athlete’s intake. When digested, carbs are broken down into glucose & used by every cell in the body (brain, muscles, organs, tissues, etc). Glucose is the brain’s primary source of fuel. Carbs are also fundamental for maintaining sufficient glycogen levels, which is your body’s “energy tank.” If you aren’t getting enough, your body will break down -and we don’t want this! You can eat meals high in protein, fat and low in carbohydrates & feel full, however, you can fool your stomach but you can’t fool your hypothalamus. Your hypothalamus knows what your body needs and will fight for adequate fuel. It may work in the short term but your body is smart and will do everything it can to take care of you— you’ll start day dreaming about bagels & pasta, setting yourself up for possible bingeing, have difficulty recovering, decreased endurance, sluggishness, brain fog, etc. Quite literally, there will not be enough gas in your tank to perform your best on and off the field. Carbohydrate (Grain/ Starches) examples: Bagels Wraps Rolls Rice Pasta Tortillas Granola Bars Cereal Oatmeal Potatoes https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/1738171828820-8TJ8792YPEK6T3UOC93C/unsplash-image-z_PfaGzeN9E.jpg Athlete Well-Being - Building A Performance Plate for Soccer Players - Iron sources Liver Clams oysters beef Vegetarian Iron Sources beans breakfast cereals fortified bars dark chocolate raisins (note: these non-meat sources of iron need vitamin C to help with absorption (Examples of Vit C sources: oranges, orange juice, cantaloupe, mango, red pepper, tomatoes) https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/1738099423119-VYA5N106RCYLDOA3UO0H/unsplash-image-dt5-8tThZKg.jpg Athlete Well-Being - Building A Performance Plate for Soccer Players - Fat Sources seeds nuts nut butter salmon butter oil- olive, canola, avocado full fat dairy bacon avocado https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/1738099183788-QAH1R6FHDQRH9V68Y87O/unsplash-image-BYlHH_1j2GA.jpg Athlete Well-Being - Building A Performance Plate for Soccer Players - Calcium/Dairy - 3-4 Servings Per Day Dairy is an excellent source of calcium, protein, vitamin D, potassium & phosphorus. Often those who are lactose intolerant can tolerate fermented dairy like yogurt, kefir & cheese. Dairy helps improve bone density & reduces the risk of osteoporosis. Did you know that you can add to your bone density until ages 25-35 years old?? Our bones are like storage tanks for calcium. When we are consuming enough calcium, we don’t dip into our “storage tank.” However, If you aren’t consuming enough, calcium is taken from your bones to be used on normal body functions like maintaining a steady heart rhythm, muscle contractions and blood clotting. There are many sources of calcium. Dairy sources are well absorbed & utilized because they contain vitamin D & fats. Dairy sources: milk yogurt cheese kefir Plant Based Sources: tofu almonds soy edamame dark leafy greens fortified OJ cereals https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/9d48a4a9-e5b0-4419-9067-888ed21c3019/Performance+Plate+Workshop+%28Instagram+Post%29.png Athlete Well-Being - Building A Performance Plate for Soccer Players - Important things to keep in mind when building a performance plate: BALANCE Are all food groups on the plate? VOLUME Are you eating enough to meet the demands of your sport? For parents- are you offering enough at meal & snack time to meet your child’s needs? CONSISTENCY Are you eating consistently each and every day. Parents- are you offering meals & snacks every day? TMING Are you eating regularly throughout the day (no skipping meals). Parents - are you offering at least 3 meals & 3 snacks per day? VARIETY Are you eating or offering a variety of foods throughout the day/ week. https://www.1570fc.com/blog/franck-tayous-top-3-strategies-to-stay-mentally-prepared-amp-focused-throughout-the-season monthly 0.5 2025-01-19 https://www.1570fc.com/blog/newyearnewyou monthly 0.5 2025-01-01 https://www.1570fc.com/1570fc daily 1.0 2026-03-31 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/e848fb15-86e6-4272-af4a-134621972b23/handels-ice-cream-logo-1080.jpg 1570 FC https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/512f89ce-2420-4941-85b2-a4aa640b41f4/Untitled+design+%286%29.png 1570 FC https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/73f2a130-5d5c-4100-a433-f12cda00b315/Untitled+design+%2811%29.jpg 1570 FC https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/27744ade-b795-4ddc-b26d-147b1b0b7fba/Untitled+design+%2812%29.png 1570 FC 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https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/a16f0625-409c-43dd-a04a-780841b4c1be/50+%283%29.png 1570 FC Club Store - 1570 FC BACKPACK https://www.1570fc.com/clubstore/p/boys-shorts-navy monthly 0.5 2025-04-27 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/00fd041a-307e-46b5-a77a-9cfdcb30418b/50+%282%29.png 1570 FC Club Store - Boys Shorts- Navy https://www.1570fc.com/clubstore/p/rio-ii-shorts-womens-1 monthly 0.5 2025-04-27 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/a5f70f4e-1205-4b9e-b518-7beb14848d43/50+%281%29.png 1570 FC Club Store - RIO II SHORTS-WOMENS https://www.1570fc.com/clubstore/p/rio-ii-shorts-womens monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/251cec50-3faa-4891-97ca-3ea974b927d4/50+%281%29.png 1570 FC Club Store - RIO II SHORTS-WOMENS https://www.1570fc.com/clubstore/p/trainer-elite-polo monthly 0.5 2025-10-27 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https://www.1570fc.com/clubstore/p/socks monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/5407bd2d-ee0e-4da4-af2f-f51ece1332fc/Untitled+design+%281%29.png 1570 FC Club Store - Socks https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/b585674c-817a-4d37-a022-86c4e1f48d04/Untitled+design+%283%29.png 1570 FC Club Store - Socks https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/cacdfe50-401a-4fd8-90ae-5d642055c1fd/Untitled+design+%282%29.png 1570 FC Club Store - Socks https://www.1570fc.com/clubstore/p/game-shorts monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/d176e3e9-a73b-42d1-9d28-1b7b3a5333ed/50.png 1570 FC Club Store - Salvador Shorts- Youth Girls https://www.1570fc.com/clubstore/p/game-jersey monthly 0.5 2025-04-27 https://images.squarespace-cdn.com/content/v1/64a0d45aa2fe7c209959dbb0/662a6460-dc89-4af6-8240-89008691cc56/IMG_8041.jpg 1570 FC Club Store - 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