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What the players eat and drink before and during a competition can be critical towards winning or losing. The food intake before and during a competition can and does make a difference. |
Contents:
Evening Meal;
Before a Competition:
| Pre-event nutrition can have a major effect on performance. Players diet should be HIGH IN CARBOHYDRATES, LOW IN FAT. The target is 60-70% carbohydrate, 10-15% protein. This is a very important meal as the main energy reserves are made up from the previous days meals, not from the pre-game meal or big breakfast of the competition day. |
Drinks |
Meal Items |
Desserts, Snacks |
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AVOID:Nutrient-poor carbohydrates:- Jam, jelly, white sugar, marshmallows, jelly beans etc. Fat:- Chocolate, potato chips, tacos, nachos, cheezies |
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On most competition days the breakfast is the pre-game meal. The pre-game meal offers very little for the energy production system however, it can do much damage if the wrong foods are consumed. It has been suggested that the player enter the game with stomach as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This often causes stomach cramps and gas, making the player very uncomfortable. |
| Drinks | Meal Items | Snacks |
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- Bacon, sausage, excess butter / margarine etc.
- Homefries, hash browns, fried/scrambled eggs etc.
| If lunch is a pre-game meal please refer
to the pre-game section. The pre-game meal offers very little for the
energy production system however, it can do much damage if the wrong
foods are consumed. It has been suggested that the player enter the game
with stomach as empty as possible. When there is food in the stomach,
the heart pumps large volumes of blood to the stomach to aid in
digestion. If playing or practicing, however, the blood is shunted to
the working muscles, therefore stopping the digestive process. This
often causes stomach cramps and gas, making the player very
uncomfortable. Items recommended for lunch the day of a competition are:
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Drinks |
Meal Items |
Snacks |
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- Excess butter / margarine etc., Salami, bologna, sausage, hamburgers, hot-dogs
- French fries, homefries, hash browns etc.
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Drinks |
Snacks |
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Here are
some suggestions on how to manage the weekend of soccer and get into the last
five minutes of the second game of the day with more energy than the other team.
1. Start your nutrition plan well before game day. Eat good solid meals several
days before game day. Take in lots of fluid and carbohydrates. Pasta is a
favorite meal.
2. Get a good night's sleep before the game. East a good breakfast on game day.
Be sure to take in lots of fluid.
3. Stay hydrated. Most players don't take in anywhere enough fluid during and
after a game. A reasonable approach is to drink a water bottle of water during
the first half. Then at half time drink a sports drink. Same thing for the
second half. Use the delays that always occur during play to get to your water.
4. Refuel after the game. 90 minutes of soccer take a lot out of you. As soon as
the game is over get a sports drink and eat a bagel.
5. Eat a sensible lunch between games. Be sure to take in some carbohydrates.
Too many players, especially females, don't get enough carbohydrates. They eat a
nice salad and stay away from the grease, but neglect the carbohydrates.
6. Second game follow the same pattern as the first game.
7. After the second game, take in even more fluid.
If you're playing in a tournament, eat a good dinner. Pasta is good. Don't
forget to take in fluid. Get a good night's sleep. Start the day with a good
breakfast.
Providing players with food guidelines will help them to pick out high
performance foods. Diets that are high in carbohydrate and fluids, moderate in
protein and low in fat will give athletes enough calories and nutrients to grow,
train and compete. Below are some suggestions of recommended foods and foods to
avoid before, during, and after games.
Guidelines for Water
All athletes should drink water before, during, and after exercise. Before
exercise: Drink 10-14 ozs cold water 1-2 hours before game. Drink 10 oz of cold
water 10-15 min. before activity.
During exercise: Drink 3-4 oz of cold water every 15 minutes.
After exercise: Drink as much cold water as needed to quench thirst and the
some. Note thirst does not indicate when an athlete needs to rehydrate.
Meal Time is critical. In general, you should allow 3-4 hours for a large meal
to digest; 2-3 hours for a smaller meal, 1-2 hours for a blender meal. With
morning events, eat a hearty, high carbohydrate dinner and bedtime snack the
night before. In the morning (before game) eat a light snack . With evening
events, eat a hearty breakfast and lunch, then perhaps a light snack 1-2 hours
prior to game.
Pre-event SUGGESTIONS
BREAKFAST CHOICES
RECOMMENDED: Fruits, Pancakes (Low on syrup, Cereal (Not sugary), Bagels,
Waffles, English Muffins, 1% or skim milk, Orange juice, Water, Bread, Oatmeal,
Fruits.
Not Recommended: Bacon, Sausage, Eggs, cheese, Whole milk, Doughnuts, Pop tarts,
Soda, Croissants, excessive Butter or Margarine, Biscuits, Cookies.
LUNCH AND DINNER
Recommended: Baked potato, Rolls and Bread, Bagels, Salads, Yogurt shake,
Pasta(No fat sauces), Cheese Pizza, Lean ham, Tortellini, sandwich, Vegetables,
Perrogies,
Soups (Noodles/Chicken), or Subs. Fruits , Fruit cups, Jello for Desert.
Not Recommended: Hamburgers, French fries, Fried fish, Fried chicken, Meat
pizza, Soda, Gravy, Chili, Biscuits, Hot dogs, Mayo/cheese, deserts such as
Cakes, pies, ice-cream.
BETWEEN GAME SNACKS
Recommended: Low fat cheese, peanut butter non salted crackers, Yogurts, Fruits
such as bananas, apples, pears, nectarines, oranges. Frozen yogurt, 1% milk,
Graham crackers, bread ,low fat cheese or margarine, Cereals (Non sugary).
Avoid: Chocolates, candies, doughnuts, and all above not recommended foods
between games.