![]() ![]() Make your own trail mix dried pineapple, dried mangos, dates, almonds, coconut flakes, dried bananas, jerky, sea salt or try dried cherries/cranberries, walnuts, almonds, pistachios, dark chocolate, and pumpkin seeds.Soccer players can have a snack 1-2 hours before the event to top off your fuel stores. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you know you digest well. Sweet potato hash (sweet potato, veggies/onions, fried or poached eggs)Īdvice for Soccer Players’ Pre-Game Snack – What to Eat to Top Off:.Baked potato (sweet potato) loaded with chicken, steamed veggies, avocado.Taco bowl with ground chicken, spices, corn, lettuce/veggies, and brown rice.Nutty Fruit & Cream strawberries/blueberries in a cereal bowl topped with raisins and almonds pour almond milk over top and eat like cereal.Rosemary lime chicken with sweet potato fries and kale salad.Granola with almond milk & banana/berries or Greek yogurt w/ granola & berries (try plain greek and add almond butter and honey or maple syrup).Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup) or berries.Oatmeal (1-2 cups), toppings of choice (nuts, dried fruit, flax, almond milk, cinnamon), fruit salad (1 cup), 4 oz.Baked salmon, quinoa (1 cup or 1-2 fists), spinach side salad, ¾ cup pineapple.Grilled fish (checkbook size), steamed brown rice (1 cup or 1-2 fists), ~ 1 cup roasted vegetables.Grilled chicken (4-5 oz.), baked sweet potato/regular potato, ~1 cup roasted vegetables.Pre-Game Meal: This meal should be your largest of the day and should include plenty of carbs, a decent amount of protein, and a little healthy fat (ghee, oils/dressings, avocados).Įxamples of great pre-game meals for soccer players could be… ![]() Youth Soccer Players: Here are the answers… Advice for Soccer Players’ Pre-Game Meal Note 4 hours prior to play for pre-game and those choices may depend upon playing time and older youth players and adults can have caffeine 30 min before the event. These athletes do not usually “bonk” when they have depleted all of their glycogen stores because they have trained their bodies to use fat as a fuel. For those athletes choosing to eat more healthy fats and less carbohydrates, their pre-game plan may look a little different from the athlete that relies on carbohydrates as their fuel source. Without getting too scientific, there are those athletes that are so metabolically efficient, they can change energy systems from burning sugar (glucose) for energy to fat (ketones) for energy. In regards to hydrating, cramping is usually due to a lack of preparation. ![]() Continue hydrating throughout the day by drinking ~2 cups of water every 1.5-2 hours. Half of your body weight in ounces is the general rule but this could vary according to physical activity and sweat rate. Add a lemon slice for extra Vitamin C and to gently detox the liver. Always drink at least 2 glasses of water upon waking. We tend to dehydrate while we sleep so drinking as soon as you wake, sets the tone for the day. ![]()
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