Nutrition Tips

 

Healthy choices to fuel you for games and practice!

 

To keep the players hydrated:


  • Soft drinks are not appropriate before, during, or after soccer practices or games. The fizz in a soft drink may upset the stomach and cause a bloated feeling during practices or games.

  • Players should drink non-carbonated fluids before, during, and after practice or games.

  • Players should drink on a schedule, because dehydration begins before they're thirsty.

 

Evening Meal (Night before a competition)

Eat high-carbohydrate meals the day and night before a match to fuel your muscles. These meals should consist of two-thirds carbohydrate (bread, bagels, pasta, rice, tortillas, potatoes, cereal, fruits, juices and vegetables) and one-third protein (lean red meats, poultry, fish, shellfish, eggs, milk, cheese, soy products, beans, nuts/nut butters, seeds, eggs, yogurt and milk). Fried or fatty foods will not fuel your muscles or enhance performance.

DRINKS:
Apple Juice, Orange juice, Vegetable Juice, Fruit Juice, Water

    

MEALS:

Pasta with Red Sauce, Rice, Baked Potatoes, Lean Meat, Fish, Poultry, Potatoes, Salad, Vegetables, Pizza, Peanut Butter
 


SNACKS:

Cheese & Crackers, Popcorn, Fruit, Sherbert, Pretzels

    


TRY TO AVOID:

Soft Drinks, Candy, Chocolate, Potato Chips, Tacos, Nachos, Gravy, Sauces, Fried Foods, Cold Cuts

 

Breakfast

Breakfast refuels your body to replace the energy it used while you slept. It also helps you think better. Once again, the breakfast should be high in carbohydrates and low in fat, with a small amount of protein (depending on tolerance and time of event). If your event is 2–3 hours or more after breakfast, this should be a substantial breakfast.

Food items recommended when breakfast is the pre-game meal:
    

DRINKS:
Apple Juice, Orange juice, Vegetable Juice, Fruit Juice, Water

, Hot Chocolate.

MEALS:
Cereal, Peanut Butter, Bagels, Raisin Bran, Toast, Yogurt, Muffin, Oatmeal, Waffles, Pancakes 
    
  

SNACKS:

Fruit Bars, Fig Newtons, Fruit, Raisins, Apple, Banana, Graham Crackers, Smoothie (fruit or yogurt), Trail Mix, Animal Crackers, Rice Cakes, Oatmeal Cookies

   


TRY TO AVOID:

Bacon, Sausage, Fried Foods (like hash browns), Jam, Jelly and Sugar

 

Lunch

If your game is later in the day then lunch might be your pre-game meal. Please refer to the comments in the “Breakfast” section about the pre-game meal.

Food items recommended when lunch is the pre-game meal:
  

DRINKS:
Apple juice, Orange Juice, Vegetable Juice, Fruit Juice, Water

   

MEALS:

Sandwich (chicken, turkey), Soup, Breadsticks, Bagels, Vegetables, Rice, Pasta, Salad, Tortilla Wrap, Peanut Butter

    

SNACKS:
Fruit Bars, Fig Newtons, Fruit, Raisins, Apple, Banana, Graham Crackers, Pretzels, Smoothie (Fruit or Yogurt), Trail Mix, Animal Crackers, Rice Cakes, Oatmeal Cookies

   


TRY TO AVOID:

Cold Cuts, Fried Foods (like French fries) and Marshmallows