Things You'll Need:
- Calcium rich foods
- Snacks
- Snacks
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Step 1
Make sure your child eats a good meal before playing. A rule of thumb is to have a meal an hour or two before an event.
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Step 2
Look to the pyramid. The recommendations of the U.S. Department of Agriculture/U.S. Department of Health and Human Services Food Guide Pyramid include a heavy emphasis on carbohydrates (55 to 60 percent).
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Step 3
Separate the needs of adults from those of children. Young players should be eating plenty of calories with unsaturated fats.
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Step 4
Watch iron and calcium. Adolescent athletes are at increased risk for deficiencies in these.
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Step 5
Encourage children to eat a lot. Youth players should fuel like endurance athletes. They need calories and more calories.
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Step 6
Have them eat often. Players should have a good meal one to two hours before playing and snack on fruit and/or sports drinks during the games.
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Step 7
Choose the right foods. Fruits, whole grains and easy-to-digest foods (e.g. not fried) are the best choices. Avoid junk food. It can hamper performance.
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Step 8
Remember fluids. Proper hydration is the most crucial aspect of sports nutrition.
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Step 9
Refuel. Post-game nutrition is often overlooked, but nutritious foods speed muscle recovery for the next game.
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Step 10
Be flexible and creative. Feed your child in the car on the way to or from a game, or pack an extra lunch for afterschool practice.
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Step 11
Pack nonperishables in your child's soccer bag. Include a constant supply of foods such as pretzels, crackers or sports bars.
Comments
dfffffffffff said
on 8/16/2008 Also remember not to gulp down the whole bottle of water during halftime , just try and take small sips , this will prevent you from getting cramps. Also remember to drink lots of water before and after the game. Eat light meals after the game , if you do feel ravenously hungry maybe dine on some rice...nothing too heavy. Oh! I almost forgot the most important thing along with rest and a healthy diet in soccer is to have...FUN!
Anonymous said
on 11/22/2005 Remember that even the day before a game is important too! Usually what I will do is have a lot of protein in my breakfast (the day before) like eggs, milk, or a toasted bagel with egg, followed with some fruit. For lunch I will have a salad with chicken, and then for supper I'll have pasta, which I find helps me a lot, as pasta provides good carbohydrates, that way it has a day to be stored in my body for the next day or game day. And then, during game day, I will a light breakfast like a bagel with some peanut butter (protein) and then a light lunch - like a fruit bowl, and then a snack, like crackers and cheese (but not too many as it may cause constipation), or even animal crackers are a good snack. Then for dinner (2.5 to 3 hours before) I'll have some leftover pasta from the night before, a chicken salad with light dressing.
Some extra tips:
Don't gulp water, sip it as it is easier to absorb into the body - for hydration (hydration is optimal when urine is clear). Drink plenty of water the day before, and the day of the game, but stop 1.5 hours before the game, and then take a fews sips 10-30 minutes before the game.
On game day, stay away from milk products, steak (hard to digest) and junk food or fried foods. Good foods are digestible, like fruit, but not too much, as it may make you go to the bathroom during the game. Make sure you leave a lot of time for fruit to digest (so I suggest eating it during breakfast or lunch, not after dinner).
Hopefully I've helped, I know it helps me.
Anonymous said
on 11/22/2005 Food may take up to 4 hours to digest. Digestion takes more energy than one may think. Eat as much as you want, as long as you are not within 4 hours of game time. Once within that period of time, maybe a banana or other [very] light food is OK.