George Mason High School Boys Soccer Sports Nutrition George Mason High School Boys Soccer

General Nutrition Stay Hydrated Fuel Up before training Limit Fats Eat to Recover Limit pre-packaged sports nutrition foods

Hydration Be sure to stay hydrated throughout the day (water preferred) and throughout a practice or contest Urine should be light yellow to clear if properly hydrated

Fuel Up Lean Proteins, Fruits, Vegetables and Whole Grains Eat a meal 3 to 4 hours prior to a practice or a game Eat easily digestible snack 60 to 90 minutes before activity

Eat to Recover Carbohydrate rich foods with some protein within 30 minutes of finishing training or games. Chocolate milk, protein bars and shakes, sports drinks, granola bars.

Carbohydrates Primary component of muscle glycogen Most rapidly available source of energy for the body 300-600 grams of carbs daily Whole grains, rice, pasta, fruits, vegetables, sports drinks, chocolate milk.

Protein Try to use lean, high quality proteins Optimal muscle recovery after a tough practice or game 0.5 to 1.0 gram of protein per pound of body weight Non breaded, non fried Chicken. Turkey, Egg Whites, Whey

Pre Workout Meal Familiar foods (for easier digestion) Complex Carbs Low fat Some lean protein

Pre Game Meals High energy foods with high quality, lean protein Breads, bagels Cereals Rice, Pasta Fruits Vegetables

Pre Game Meals Chicken (non breaded, non fried) Turkey Low Fat Yogurt Eat 3-4 hours prior to a game Supplement with a snack 1-2 hours prior to a game

Post Workout Rehydrate with water and sports drinks Replenish glycogen Snack and Drink within 30 minutes after a game

Post Workout Granola Energy Bars Bagels Subs, sandwiches with lean meats like Chicken and Turkey Crackers and Cheese Dried or Real Fruit

Good Protein w/ Good Carbs Breakfast Cereal w/ berries, banana or raisins with low fat milk Fresh halved cherries, strawberries or blueberries with low-fat yogurt, topped with a little granola Broccoli spears and pasta with tomato sauce or pasta salad with low fat dressing

Good Protein w/ Good Carbs Mango smoothies with low fat yogurt Pancakes packed with fresh fruit (banana, mango, peach, blueberries) with a drizzle of honey Blueberry muffins Chicken and Vegetables with Rice or Pasta

Good snacks Animal crackers Dried fruit Fresh fruit Bagel Pretzels Energy bars Applesauce

Good Snacks Fruit in syrup Cereal or Cereal Bars Granola or Granola Bars Orange Juice Other Juices Sports Drinks

Lean Protein Meats Chicken (white meat, non breaded, non fried) Turkey (white meat is best) Lean Roast Beef 85% lean meats (non processed) Trimmed Pork Chops

Lean Protein Meats Fish (especially Salmon) Lean Baked Ham Canned Tuna in water (not oil)

Good Vegetarian Protein Choices Dried Beans and Peas Lentils Black Beans Kidney Beans Chick Peas Peanut Butter (reduced fat)…not on buses due to peanut allergies

Good Dairy Foods Low fat Milk Dried Milk Yogurt (low fat) Cheeses Egg Whites Egg Substitutes

Best Carbs Sweet Potatoes Oats Rice (Wild Rice and Brown Rice are best) Bananas Chickpeas

Other Good Carbs Fresh Figs Blueberries (other berries are also good) Pasta (Whole Wheat is best) with Tomato Sauce Rice Bran Low fat Yogurt Whole Grain Bread

Nutrition Log Keep a diary or log of daily foods eaten, at what times, and how your performance was that day during practice/game