top 10 tips for soccer tournament nutrition
DESCRIPTION
Ten quick tips on how to fuel your body for long soccer tournaments.TRANSCRIPT
Top 10 Tips for Soccer
Tournament Nutrition
Bob Seebohar, MS, RD, CSSD, CSCSSports Dietitian/Exercise Physiologist
1. Start your day off right
• Use “Fuel Target” to get a good breakfast of protein, carbohydrates, and fat.
• A balance of nutrients will get you jump started before the games begins.
2. Hydrate in the morning• You get a bit dehydrated during sleep
so it is best to start your day with a bit of fluid.
• Consider fluids such as milk or water, which works well.
• A smoothie is even better!
3. Rehydrate
• Be sure to rehydrate during post-game cool downs and coaches meetings.
• Water and some salty snacks such as pretzels are good options.
4. During hot tournaments
• Frozen grapes work well as a snack during hot tournaments.
• Frozen grapes provides a cool, refreshing way to get carbohydrates and water back in your body.
5. Consume salty foods and drinks• Playing a few games per day can drain your
electrolyte stores.
• Sprinkle some salt on your food or include salty snacks throughout the day such as almonds or peanuts.
6. Eat between games• If you have a small window of time between
games, it will benefit your performance if you try to snack on carbohydrate rich foods, water and a small amount of protein.
7. Eat a good dinner
• There is nothing like replenishing all of the nutrients that you lose throughout the day with a solid, well balanced meal at the end of a day of playing soccer.
8. Pack a cooler• To stay on top of using the “Fuel Target” and
eating throughout the day, pack a cooler with snack foods such as fruits, celery, carrots, olives, peanut/almond butter, trail mix, and cheese sticks.
9. Bring an umbrella for shade• It is very important to keep the sun off of you
in between games.
• Keeping your body cooler will help maintain better hydration practices.
10. Get to bed at a normal time
• Getting consistent and quality sleep during tournaments will help the body repair itself and allow it to be more recovered in the morning.
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