Carbohydrates:

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Carbohydrates are the biggest source of energy for an athlete. They should be consumed with every meal. Carbohydrate reserves in the body are depleted when playing/training on a regular basis.If depleted too much, it can result in poor performance and increase fatigue.

Sources of Carbohydrates – Bread, Bagels, Muffins, Pita, Rice, Pasta, Cereals, Fruit Juices, Potatoes, Vegetable and Cereal Bars.

Protein:

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Protein is another source of energy that is needed for playing/training. It is very important for recovery after playing/training and it boosts the immune system.

Sources of Protein – Fish, Chicken, Beef, Eggs, Cheese, Milk, Dried Beans, Soy Burgers, Nuts and Shellfish.

Tips On Pre-Match/Training Meals:

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• 3-4 Hours before – Pasta, Sandwiches, Fajitas, Eggs with toast, Chicken, Potatoes and vegetables.

   

• 2-3 Hours before – Pasta Salad, Crackers, Bagels, Pretzels, Smoothies, Cereal with Milk, Waffles or Pancakes (light syrup).

   

• 1-2 Hours before – Cereal Bars, Pretzels, Toast, Nutrition Shake and Fruit Drink.

   

Foods To Avoid Prior To Games/Practices:

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• Chips, French Fries, Burgers, Chocolate, Pizza, Ice Cream, Fried meats, Nuts, Pepperoni, Salami, Bologna, Candy, Doughnuts, SODA.

   

Tips On Consuming Fluids:

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• Night before – About 16 oz before bed.

   

• Morning of Game/Practice – 16 oz of water as soon as you get up and if game/practice is later in the day 17 oz before game/practice.

   

• Pre Game/practice – 6-8oz of water or sports drink – 15 minutes before start. Avoid caffeine, soda and fruit juices.

   

• After Game/Practice – 24 oz of fluid within 2 hours after. Best sources of post game drinks are water, sports drinks, fruit punch or concentrated carbohydrate drinks. AVOID SODA.

Source-USSF ‘A’ License Manual