Sports Nutrition George Mason High School Boys Soccer

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

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

Fuel Up Lean Proteins, Fruits, Vegetables and Whole Grains Lean Proteins, Fruits, Vegetables and Whole Grains Eat a meal 3 to 4 hours prior to a practice or a game 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 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. Carbohydrate rich foods with some protein within 30 minutes of finishing training or games. Chocolate milk, protein bars and shakes, sports drinks, granola bars. Chocolate milk, protein bars and shakes, sports drinks, granola bars.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Other Good Carbs Fresh Figs Fresh Figs Blueberries (other berries are also good) Blueberries (other berries are also good) Pasta (Whole Wheat is best) with Tomato Sauce Pasta (Whole Wheat is best) with Tomato Sauce Rice Bran Rice Bran Low fat Yogurt Low fat Yogurt Whole Grain Bread 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 Keep a diary or log of daily foods eaten, at what times, and how your performance was that day during practice/game