Nutrition

TOP 10 NUTRITION RULES FOR FUELING SOCCER PLAYERS

1. Eat minimally processed foods. Limit foods with added sugar, trans fats and saturated fat.

2. Eat a rainbow. Choose a variety of fruits and vegetables.

3. Choose lean proteins. Have lean protein with each meal. Chicken,Turkey, and Fish are great options.

4. Choose healthy fats. Include healthy fats such as olive oil, flaxseed, fish, avocados, nuts and seeds.

5. Choose complex carbohydrates. Whole grains (wheat bread or wheat pasta), brown rice, legumes, potatoes (with the skin). These complex carbohydrates break down slower to give you energy that lasts longer.

6. Eat breakfast every day. “Break the fast” and kick-start your metabolism with protein, carbohydrates and fluids.

7. Fuel for your training. Don’t skip meals.

8. Stay hydrated. Dehydration equals decreased performance! Men should drink approximately 3.7 liters of water a day. 8oz water intake for every 15 minutes exercising. Proper hydration means that when you go to the bathroom, it is clear. If it's yellow; you are not properly hydrated.

9. Recover. Have a recovery drink with a 4-1 ratio of carbohydrate to protein within 30

minutes of exercise. Eat a balanced meal within two hours.

10. Sleep. Get eight hours every night to ensure proper recovery.

If you would like further information, all players and parents are encouraged to read this article: The Perfect Training Diet for Soccer Players written by Kristine Clark, Ph.D., R.D. She is the Director of Sports Nutrition for Sports Medicine as well as a Nutritionist for the United States Olympic Gold Medal winning women’s soccer team from 1995-2007.