Uniroyal Tire Win A Free Soccer Season Sweepstakes Soccer Tips
- Drink plenty of fluids. You can lose two liters of fluid in sweat during soccer games, hindering your performance. Sport drinks are a popular choice for hydration. They are lightly sweetened to provide carbohydrates.
- After the game, drink about three cups of fluid for every pound you lost while you played.
- Don't try to lose weight during the season. Soccer players run an average of 5.6 miles in a match, so your need for calories is high! If you cut back your caloric intake, you deprive your body from the fuel it needs to perform successfully.
- Eat something within 30 minutes of the end of your practice or game. Replacing carbohydrates that were used is essential. Some examples of nutritious snacks include: medium bagel, pretzels, fruit yogurt, large banana, cranberry-apple juice or orange juice.
- Eat protein. Protein not only helps muscles grow, but also repairs muscle damage after exercise. Good sources of protein include: fish, chicken, turkey, beef, low-fat dairy products (yogurt, cheese and milk), eggs and soy foods.
- Eat healthy foods. Choose a single burger instead of a double burger and grilled foods instead of fried foods.
- Keep your child's diet packed with nutrient-dense foods. Foods such as whole grain breads and cereals, rice, beans, pasta, vegetables and fruit are excellent choices for the young athlete and are considered nutrient-dense because they are not only high in carbohydrates, but supply other nutrients, vitamins, minerals, protein and fiber.
- As a general rule, if the time between lunch and practice is more than two hours, try to make sure your child has a nutritious snack before practice.
- When traveling for all day tournaments and games away from home, be sure to select low-fat and healthy options for the menu at fast-food restaurants and other dining establishments. Most menus offer low fat, nutritious choices. If you are having trouble deciding, look for the method of preparation as a clue. Low fat preparation methods include: grilled, steamed, broiled, charbroiled or poached. Preparation methods to avoid are: fried, crispy, breaded, creamed, scampi-style, buttery, au gratin or with gravy.
- Keep your kids energized. The best balance for active kids: 50 to 55 percent of calories from carbohydrates, such as breads, cereal, rice, and pasta; 10 to 15 percent from protein like meat, poultry, fish, dry beans and nuts; and 25 to 30 percent from fats such as oils and sweets.
Source: American Dietetic Association
