Foxx Soccer Wrightstown WI

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Player Nutrition

Evening Meal, Before a Competition

Pre-event nutrition can have a major effect on performance. Players diet should be high in carbohydrates, low in fat. The target is 60-70% carbohydrate, 10-15% protein. This is a very important meal as the main energy reserves are made up from the previous days meals, not from the pre-game meal or big breakfast of the competition day.

Drinks

Meal

Dessert, Snack

Apple Juice

Orange Juice

Vegetable Juice

Fruit Juice

Water

Spaghetti with Tomato Sauce and Meat

Pizza (Cheese and Vegetables)

Lean Meat and Potatoes

Chicken and Vegetables (fresh, frozen, or canned)

Bread (All Varieties)

Cheese and Crackers

Popcorn (no butter)

Fruit, fresh or dried

A Scoop of Sherbet

Pretzels

Plain Biscuits

Avoid nutrient-poor carbohydrates such as jam, jelly, white sugar, marshmallows, jelly beans, etc. Also avoid items high in fat such as chocolate, potato chips, tacos, nachos, gravy, sauces, butter, fried foods, and high fat cold cuts (bologna, salami, sausage).

Breakfast, Before/ During a Competition

On most competition days the breakfast is the pre-game meal. The pre-game meal offers very little in the way of energy to the player however, it can do much damage if the wrong foods are consumed.

It has been suggested that the player enter the game with the stomach as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This often causes stomach cramps and gas, making the player very uncomfortable.

Drinks

Meal

Dessert, Snack

Apple Juice

Orange Juice

Vegetable Juice

Fruit Juice

Water

Hot Chocolate

Milk

Bagels

Raisin Bran

Toast, 2-3 Slices

Yogurt

Muffin, Bran - Oatmeal

Pancakes (low butter / syrup)

Bread, All varieties

Fruit Bars

Fig Newtons

Fruit, Fresh or Dried

Raisins

Banana

Avoid fatty items such as bacon, sausage, and excess butter. Also avoid fried foods such as home fries, hash browns, and fried/scrambled eggs.

Lunch, During a Competition

If lunch is a pre-game meal, please refer to the pre-game section. Again, the pre-game meal offers very little for the energy production system however, it can do much damage if the wrong foods are consumed. It has been suggested that the player enter the game with stomach as empty as possible. When there is food in the stomach, the heart pumps large volumes of blood to the stomach to aid in digestion. If playing or practicing, however, the blood is shunted to the working muscles, therefore stopping the digestive process. This often causes stomach cramps and gas, making the player very uncomfortable. Items recommended for lunch the day of a competition are:

Drinks

Meal

Dessert, Snack

Apple Juice

Orange Juice

Vegetable Juice

Fruit Juice

Water

Milk

Sandwich (2 oz meat)

Cup of stock soup

Bagels

Vegetables

Bread, All varieties

Fruit Bars

Fig Newtons

Fruit, Fresh or Dried

Raisins

Apple

Banana

Cheese and crackers

Pretzels - Saltines

Avoid fatty items such as excess butter, salami, bologna, sausage, hamburgers, hot dogs. Also avoid fried foods such as french fries, home fries, and hash browns.

Pre-Game Meals / Snacks

The goal:

An empty stomach and gastrointestinal tract, but enough fuel for the muscles and enough food to prevent hunger.

A settled stomach and a confident athlete.

A well hydrated, comfortable athlete.

Why?

So that the blood will go to the working muscles, not the digestive organs. Because muscles rely primarily on fuel stored from meals eaten in the days before the competition. Food eaten on the day of the game fuels the brain and keeps the muscles topped up when the competition is long or intermittent. So that pre-competition nerves don’t upset the stomach.

Drinks

Snack

Water

Apple Juice

Orange Juice

Fruit Juice

Fruit Bars

Fig Newtons

Fruit, Fresh or Dried

Raisins

Apple

Banana

Popcorn (no butter)

1 Hour before the game:
(High carbohydrate, low fat, little protein, Low fiber, primarily liquid)

Milk and a medium banana

Plain muffin and fruit juice

Toast with jam and milk

2 Hours before the game:
(High carbohydrate, low fat, moderate protein)

Cereal, banana and milk

Plain muffin and fruit juice

Toast with jam and milk

3 Hours before the game:
(High carbohydrate, moderate fat, more protein)

Sandwich - Lean meat, fish poultry or egg, milk, fruit ...or

2-3 ounces of lean meat (not fried), 1 medium potato or rice or pasta, fruit and milk ...or

Large bowl of cereal, fruit yogurt, toast, fruit

Player Nutrition

The goal:

1 Hour before the game: (High carbohydrate, low fat, little protein, Low fiber, primarily liquid)

2 Hours before the game: (High carbohydrate, low fat, moderate protein)

3 Hours before the game: (High carbohydrate, moderate fat, more protein)

1 Hour before the game:
(High carbohydrate, low fat, little protein, Low fiber, primarily liquid)

2 Hours before the game:
(High carbohydrate, low fat, moderate protein)

3 Hours before the game:
(High carbohydrate, moderate fat, more protein)