Soccer Nutrition After a Match

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It's always important to replenish your body's fuel after something as physically exhausting as a soccer match. Learn about soccer nutrition after a match with help from a professor at the University of Idaho in this free video clip.

Part of the Video Series: Ask a Nutritionist
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Video Transcript

Hi, I'm SeAnne Safaii, registered dietitian, and I'm here to talk to you today about soccer nutrition after the big match. There's a lot of misinformation out there about what is the perfect food after a match to replenish your fuel and some of the best things actually out there are some of the easiest to find. The first thing is milk. Now milk is a, and especially chocolate milk, milk is a great refueling food because first of all it's liquid and you need to replenish your fluids. You've lost a lot of fluid out there on the field sweating and you need to replenish those. So a very good drink, it's high in protein which will help repair muscles and give muscles what they need to continue to grow and repair themselves and then last but actually one of the most important is it's packed full of carbohydrates and a lot of, there's a lot of research out there talking about the benefits of chocolate milk as a post game fuel food. The other thing that I like and again this is for children especially on a hot afternoon when they are playing soccer are some of the yogurts in a tube and the yogurts in a tube are great because you can freeze them and just toss them in the cooler and the kids have something nice, something light and again high in protein, high in carbohydrates, low in fat and it's a great nutrient replenisher and then last but not least, again one of my favorites when you get home, obviously you can't do this out on the field but I love smoothies and kids love smoothies and so today I wanted to show you how to make a very very easy smoothie that kids just love and so the first thing that you're going to need of course is your blender and I just take any kind of flavored yogurt that I might have in my refrigerator and just add about one cup of yogurt, okay so here's the protein and the carbs and a little bit of fruit, a little bit of calcium, grabbing a banana because bananas are high in potassium. So you don't even have to cut it. You can just stick the whole banana in there. Then I like strawberries and here I have strawberries. I'm adding about four whole strawberries and then I've also got some blueberries in here. I'm going to add some blueberries, just about a fourth of a cup, just enough to give it a nice purple color. Next and this is my special ingredient. I add this to just about everything in my house. This is vanilla syrup, not vanilla that you'd buy you know, for an ingredient, vanilla flavoring but this is actually vanilla syrup which has a little bit of sugar in it. I sometimes buy the sugar substitute, sugar free kind if I'm making it for myself, not very much. I added about one fourth of a cup but it's very sweet and just gives it a little fresh and special flavor and then I have about six ice cubes from my refrigerator, just add those. Next I'm just going to throw this all in the blender and see what we come up with. And there you go, a smoothie, delicious, really good.


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