Malvern Field, Wickson Trail

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Nutrition

Soccer players require a high carbohydrate intake on a daily basis to replenish muscle stores after each training session or game.  This requires making carbohydrate foods such as bread, breakfast cereal, fruit, pasta, rice, vegetables, yogurt and chocolate low-fat milk the focus of meals and snacks. 

Players who fail to consume sufficient carbohydrates and calories may suffer mid-week slumps and progressive fatigue over the season.

Players in heavy training need to start recovery nutrition tactics immediately after each training session or game. Ideally, players should consume carbohydrate and protein enriched foods within 30 minutes of finishing training or game.  This is when the muscles are most ready to receive a fresh supply of fuel. Also make sure during the week they are balancing their diet with an appropriate amount of protein (i.e. 65-100 gm)  Recovery snacks should be combined with fluid to replace any fluid lost during the session.

Soccer tournaments can include four or five games within two days - a grueling schedule for any player. It's important to fuel players well during these matches. 

Things to Know

·         Players need to eat Breakfast.  Youth players should fuel like endurance athletes. They need a lot of calories.

·         Feed them often. Players should have a good meal two hours (three hours if eating meats) before playing and snack on fruit and/or sports drinks (diluted)  during the games

·         Choose the right foods. Fruits, whole grains and easy-to-digest foods (not fried) are the best choices

·         Avoid junk food. It can hamper performance

·         Players need to eat even if they say they don't feel hungry. The appetite can dull with excitement and adrenaline, as well as a rise in body temperature during exertion. Start with fluids if necessary

·         Pack non-perishables in your soccer bag. Include a constant supply of foods such as pretzels, crackers or sports bars. Bananas are a great choice for in between games.

·         Drinking fluids is arguably the single, most important aspect of youth sports for safety and performance. Water is the first drink of choice.  Don't assume you need a special sports drink. Diluted fruit juice is also a good option.  If choosing a sport drink, choose low sugar ones that contain electrolytes and 4-7% carbohydrates and dilute with water if necessary. Some athletes find them too sweet or heavy and get stomach cramps

·         Make sure you drink enough. The American College of Sports Medicine recommends that a person drink 4 to 8 ounces of fluid for every 15 to 20 minutes of vigorous physical activity, like soccer.

·         Drink before and after. Active athletes should drink 16 to 20 ounces 15-30 minutes before playing and again immediately after. 

                                               !

Recommended  foods  the night before a competition are:

Drinks

Meal Items

Desserts, Snacks

·         Apple Juice

·         Orange Juice

·         Vegetable Juice

·         Fruit Juice

·         Water   

·         Low fat milk/chocolate milk

·         Whole Wheat Spaghetti

·         Tomato Sauce with Meat

·         Rice (steam or boiled)

·         Lean Meat, fish, poultry

·         Potatoes

·         Cooked beans or lentils

·         Salad (no creamy dressing)

·         Vegetables (fresh, frozen or canned)

·         Pizza, (Cheese or Veggie)

·         Whole grain bread, all varieties    

·         Cheese and Crackers

·         Popcorn (no butter)

·         Fruit - fresh or dried

·         Yogurt

·         Pretzels

·         Plain Biscuits    

Breakfast:  Before / During a Competition

Items recommended for breakfast the day of a competition are:

 

Drinks

Meal Items

Snacks

·         Apple Juice

·         Orange Juice

·         Vegetable Juice

·         Fruit Juice

·         Water

·         Hot Chocolate

·         Milk/Chocolate Milk

·         Bagels

·         Cereal (low sugar ie. Cheerios )

·         Whole grain toast, 2-3 slices with peanut putter

·         Yogurt

·         Muffin, Bran, Oatmeal

·         Pancakes, Waffles

·         Eggs

·         Whole grain bread, all varieties

·         100% Fruit bars

·         Fruit - fresh or dried

 

Lunch:   During a Competition

Drinks

Meal Items

Snacks

·         Apple Juice

·         Orange Juice

·         Vegetable Juice

·         Fruit Juice

·         Water

·         Milk/Chocolate Milk

·         Sandwich (2oz turkey, chicken, lean beef, peanut butter)

·         Bagels

·         Vegetables

·         Bread, all varieties

·         Salads (no creamy dressing)

·         100 % Fruit bars

·         Oatmeal Cookies

·         Fruit - fresh or dried

·         Fruit cups

·         Cheese and crackers

·         Pretzels- Saltines

 

 

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