Nutrition & Hydration

Covid-19 Regulations

We are working with the athletic director and school district to determine the necessary requirements for returning to play.

If you'd like an idea of what these guidelines might include, please review some of the suggestions from the National Federation of State High School Associations (NFHS).

Stay Hydrated During Tryouts

Fall sports begin in August and, therefore, can bring lots of sunshine and heat. Coaches will be monitoring the temperature to keep everyone healthy and safe. However, there will still be fitness testing your endurance and sprint speeds. As a result, you need to make sure you are drinking plenty of water. Please see the tips below to help keep you hydrated while exercising.

Drink about 17 ounces of water 2-3 hours before exercise.
Drink about 8-10oz of water 10-20 minutes before exercise.
Drink about 8-10oz of water every 15min or so during your workout. You may find sipping water throughout your workout works as well.
After an hour or so of exercise, consider drinking a Gatorade or other sports drink.
Continue to drink water after the workout to replace fluids.
**Your pee should be clear!!!

Quick Tips for Optimal Soccer Nutrition

Following a demanding training program increases the body's need for energy. Extra meals or nutritious snacks and drinks should be eaten to provide enough fuel during strenuous conditioning periods.
A soccer player's diet should consist of about 60-65% carbohydrate, 20-25% fat and 10-15% protein.
Carbohydrates should be predominantly in the form of fresh fruits and whole grains such as whole meal bread, pasta, potatoes and brown rice. Protein should come from lean meats, poultry, fish, beans and nuts.
Saturated fat intake should be reduced in most cases i.e. full fat milk, cheeses, pastries, cookies, pies, fast food. Fat should not be omitted from the diet. Good fats are found in olive oil, avocados, nuts and seeds.
Adequate viatmins and mineral intake comes from a well-balanced diet. Supplementation is not need in healthy individuals who eat a wide range of foods that includes plenty of fresh fruit and vegetables.
The pre-match meal should be eaten at least 3 hours before kick off and should contain complext carbohydrates such as wholemeal bread or pasta, potato or rice. Fruit is a good choice as well.
In the hour before a game no carbohydrates should be consumed, including carbohydrate drinks (Gatorade, Powerade, etc.). However, 5-10 minutes before kick off, 7-14oz of a suitable sports drink (NOT soda!) can be taken.
During half time another 10-17oz of a sports drink can be taken. In hot climates try to drink 5-8oz every 20 minutes or so.
After a match try to consume as much carbohydrate in the first 2 hours as possible. Foods like bananas and sandwiches will help to refuel muscles quickly. High carbohydrate drinks like concentrated fruit juice offer a practical way to replenish carbohydrate stores.

Sample Day's Diet for a Soccer Player in Training

Breakfast

Piece of fruit
Bowl of oatmeal (sweeten with dried fruit or honey)
3-4 slices of whole wheat bread toasted with small amount of butter/olive oil spread, jelly/jam
Glass of fresh fruit juice (not concentrated)

Snack

Piece of fresh fruit
Plain yogurt
2-3 biscuits/cookies

Lunch

Tuna or grilled chicken
Bagel, baguette, etc. (Preferably whole wheat)
Mixed salad with olive oil and lemon juice dressing
Glass fresh fruit juice or low fat milk
Low fat or bran muffin
1-2 bananas

Snack

Bag of nuts and raisins (such as almonds, pecans, hazelnuts, etc.)

Dinner

Large serving rice or pasta
Tomato sauce
Grilled fish, chicken, or lean beef
Large mixed vegetable salad with dressing
Small serving of ice cream and strawberries

This is a sample day only and a wide range of foods should be eaten. Try also to drink 68oz of water each day (fluids as part of a sports drink also count).

See the following for more ideas: http://www.athleterecipes.com/?hop=sportfit

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