Spring 2009 Game Schedule
IYSA District III League Standings
Player
Nutrition
Soccer
players have unique energy needs. Games require endurance
with frequent short bursts of high intense energy.
Nutrition affects the way soccer
player’s play and
should be taken very seriously.
When
players eat is just as important as what they eat.
Developing good, healthy eating habits is essential.
Players need to develop
healthy eating habits that can be fine-tuned throughout the season.
Water:
Two
hours
before a game or practice: Drink at least 16 ounces of water
15
minutes
before a game or practice: Drink 4-6 ounces of water
During a
game:
drink as much as you can as often as you can
Night
before Game Meal Suggestions:
The night
before games, eat a meal that consists
of complex carbohydrates (pasta,
potatoes, corn, rice, or beans) lean protein and a
large serving of vegetables.
Pre-Game
Meal Suggestions: Pre game meals
should be eaten 2-4 hours before
game time. These meals can include foods that are high in protein. If
you don’t handle early
morning eating very well, consider a smoothie that will be gentle on
your stomach, but still provide you with the energy you need.
If you
eat more
than 4 hours before a game,
arrange for an additional snack between that
meal and game time.
Breakfast:
Low Sugar Cereal,
Hot Cereal,
Low Fat Yogurt,
Fruit Smoothies
(Blend together Fresh Fruit, Yogurt, and Ice), Whole
Grain
Bagels or Bread,
Fresh Fruit
(Apples, Pears, Bananas, Berries, Oranges, Kiwi, Peaches), Peanut
Butter, Fresh Fruit Juice
(Orange or
Apple)
Lunch:
Fresh
fruit, Tortilla Wraps with lean meat (turkey or chicken) or tuna, Deli
Sandwich on Whole Grain Bread with lean meat
(turkey or chicken) or
tuna, Bagel Sandwich with lean meat (turkey or chicken)
or tuna, Peanut
Butter on
Whole Grain Bread.
After
Game Meal Suggestions: Parents must
insure that players consume at least 100 grams of carbohydrates within an hour after playing every game.
This is ESSENTIAL for the girls to maintain adequate energy and
hydration.
Energy Bars,
Bananas, Fig Newton, Yogurt, Trail Mix (Nuts, Dried Fruit,
M&M’s, Peanut Butter & Crackers, etc.),
Sports Drink,
or Chocolate Milk
WHAT
TO AVOID: Soda,
Candy or
Candy Bars, Hot Dogs, Diet Soda, Chips, Alcohol, Processed Meats:
Bologna, Salami, Pepperoni,
Sugary Cereals, or
Any Fried
Foods.
