Nutrition and Post Game or Post Exercise Recovery is essential to our performance. Often our soccer consists of 2 league games in a weekend, between 3-5 games in weekend tournament. Since parents at this age are really in control of their soccer players’ diet, we are going to focus on nutrition in-between games at tournaments. Generally Pre-Game meals for the younger ones can be much more flexible and as long as they are eating and eating fairly healthy, games are not long enough for pre-game meals to be a huge benefit or detriment.
When you are at a tournament -
1. You MUST get some food in your body 15-20 minutes after a game. Eating anything is better than eating nothing. With this make sure you include a sports drink (Gatorade, PowerAde, etc…)
- Ideal somethings after a game include:
Lowfat Chocolate Milk (muscle milk is even better than plain chocolate milk) and a peanut butter sandwich. Chocolate milk has some amazing recovery elements.
Protein bars or energy bars. Something with high protein counts, but not higher than 30% of Daily Values. Regular Granola Bars are not as good, but fine.
Apple/Bananas with Peanut Butter
2. If time in-between games allow eat a hearty meal within 45 minutes of the end of your game.
A good mix of protein and carbohydrates is best
Alongside this meal, please re-hydrate!
McDonalds and other fast food is generally NOT a good idea. If you go to a fast food restaurant, there are plenty of healthy choices, so make good decisions! Hamburgers, French Fries, and a coke will NOT help your son/daughter play well in the following game. You are setting them and their team UP FOR FAILURE!
3. LIMITED TIME – 2-3hrs in-between games at a tournament.
MAKE SMART CHOICES – going to the concession stand and getting hotdogs/hamburgers, etc…WILL NOT BENEFIT YOU OR YOUR TEAM! For suggestions on Healthy Snack Ideas see previous post.
Keep things light, see the list of Postgame ideas and snacks. REHYDRATE!
