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

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

3. 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

4. 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

5. 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.

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

7. 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

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

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

10. 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

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

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

13. 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

14. 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

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

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

17. 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

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

19. 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

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

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

22. 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

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