Sports NutritionSports Nutrition

George Mason High SchoolGeorge Mason High School

Boys SoccerBoys Soccer

General NutritionGeneral Nutrition

Stay HydratedStay Hydrated Fuel Up before trainingFuel Up before training Limit FatsLimit Fats Eat to RecoverEat to Recover Limit pre-packaged sports nutrition Limit pre-packaged sports nutrition

foodsfoods

HydrationHydration

Be sure to stay hydrated throughout Be sure to stay hydrated throughout the day (water preferred) and the day (water preferred) and throughout a practice or contestthroughout a practice or contest

Urine should be light yellow to clear Urine should be light yellow to clear if properly hydratedif properly hydrated

Fuel UpFuel Up

Lean Proteins, Fruits, Vegetables and Lean Proteins, Fruits, Vegetables and Whole GrainsWhole Grains

Eat a meal 3 to 4 hours prior to a Eat a meal 3 to 4 hours prior to a practice or a gamepractice or a game

Eat easily digestible snack 60 to 90 Eat easily digestible snack 60 to 90 minutes before activityminutes before activity

Eat to RecoverEat to Recover

Carbohydrate rich foods with some Carbohydrate rich foods with some protein within 30 minutes of finishing protein within 30 minutes of finishing training or games.training or games.

Chocolate milk, protein bars and Chocolate milk, protein bars and shakes, sports drinks, granola bars.shakes, sports drinks, granola bars.

CarbohydratesCarbohydrates

Primary component of muscle Primary component of muscle glycogenglycogen

Most rapidly available source of Most rapidly available source of energy for the bodyenergy for the body

300-600 grams of carbs daily300-600 grams of carbs daily Whole grains, rice, pasta, fruits, Whole grains, rice, pasta, fruits,

vegetables, sports drinks, chocolate vegetables, sports drinks, chocolate milk.milk.

ProteinProtein

Try to use lean, high quality proteinsTry to use lean, high quality proteins Optimal muscle recovery after a Optimal muscle recovery after a

tough practice or gametough practice or game 0.5 to 1.0 gram of protein per pound 0.5 to 1.0 gram of protein per pound

of body weightof body weight Non breaded, non fried Chicken. Non breaded, non fried Chicken.

Turkey, Egg Whites, WheyTurkey, Egg Whites, Whey

Pre Workout MealPre Workout Meal

Familiar foods (for easier digestion)Familiar foods (for easier digestion) Complex CarbsComplex Carbs Low fatLow fat Some lean proteinSome lean protein

Pre Game MealsPre Game Meals

High energy foods with high quality, High energy foods with high quality, lean proteinlean protein

Breads, bagelsBreads, bagels CerealsCereals Rice, PastaRice, Pasta FruitsFruits VegetablesVegetables

Pre Game MealsPre Game Meals

Chicken (non breaded, non fried)Chicken (non breaded, non fried) TurkeyTurkey Low Fat YogurtLow Fat Yogurt Eat 3-4 hours prior to a gameEat 3-4 hours prior to a game Supplement with a snack 1-2 hours Supplement with a snack 1-2 hours

prior to a gameprior to a game

Post WorkoutPost Workout

Rehydrate with water and sports Rehydrate with water and sports drinksdrinks

Replenish glycogenReplenish glycogen Snack and Drink within 30 minutes Snack and Drink within 30 minutes

after a gameafter a game

Post WorkoutPost Workout

GranolaGranola Energy BarsEnergy Bars Bagels Bagels Subs, sandwiches with lean meats Subs, sandwiches with lean meats

like Chicken and Turkeylike Chicken and Turkey Crackers and CheeseCrackers and Cheese Dried or Real FruitDried or Real Fruit

Good Protein w/ Good CarbsGood Protein w/ Good Carbs

Breakfast Cereal w/ berries, banana Breakfast Cereal w/ berries, banana or raisins with low fat milkor raisins with low fat milk

Fresh halved cherries, strawberries Fresh halved cherries, strawberries or blueberries with low-fat yogurt, or blueberries with low-fat yogurt, topped with a little granolatopped with a little granola

Broccoli spears and pasta with Broccoli spears and pasta with tomato sauce or pasta salad with low tomato sauce or pasta salad with low fat dressingfat dressing

Good Protein w/ Good CarbsGood Protein w/ Good Carbs

Mango smoothies with low fat yogurtMango smoothies with low fat yogurt Pancakes packed with fresh fruit Pancakes packed with fresh fruit

(banana, mango, peach, blueberries) (banana, mango, peach, blueberries) with a drizzle of honeywith a drizzle of honey

Blueberry muffinsBlueberry muffins Chicken and Vegetables with Rice or Chicken and Vegetables with Rice or

PastaPasta

Good snacksGood snacks

Animal crackersAnimal crackers Dried fruitDried fruit Fresh fruitFresh fruit BagelBagel PretzelsPretzels Energy barsEnergy bars ApplesauceApplesauce

Good SnacksGood Snacks

Fruit in syrupFruit in syrup Cereal or Cereal BarsCereal or Cereal Bars Granola or Granola BarsGranola or Granola Bars Orange JuiceOrange Juice Other JuicesOther Juices Sports DrinksSports Drinks

Lean Protein MeatsLean Protein Meats

Chicken (white meat, non breaded, Chicken (white meat, non breaded, non fried)non fried)

Turkey (white meat is best)Turkey (white meat is best) Lean Roast BeefLean Roast Beef 85% lean meats (non processed)85% lean meats (non processed) Trimmed Pork ChopsTrimmed Pork Chops

Lean Protein MeatsLean Protein Meats

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

Good Vegetarian Protein Good Vegetarian Protein ChoicesChoices

Dried Beans and PeasDried Beans and Peas LentilsLentils Black BeansBlack Beans Kidney BeansKidney Beans Chick PeasChick Peas Peanut Butter (reduced fat)…not on Peanut Butter (reduced fat)…not on

buses due to peanut allergiesbuses due to peanut allergies

Good Dairy FoodsGood Dairy Foods

Low fat MilkLow fat Milk Dried MilkDried Milk Yogurt (low fat)Yogurt (low fat) CheesesCheeses Egg WhitesEgg Whites Egg SubstitutesEgg Substitutes

Best CarbsBest Carbs

Sweet PotatoesSweet Potatoes OatsOats Rice (Wild Rice and Brown Rice are Rice (Wild Rice and Brown Rice are

best)best) BananasBananas ChickpeasChickpeas

Other Good CarbsOther Good Carbs

Fresh FigsFresh Figs Blueberries (other berries are also Blueberries (other berries are also

good)good) Pasta (Whole Wheat is best) with Pasta (Whole Wheat is best) with

Tomato SauceTomato Sauce Rice BranRice Bran Low fat YogurtLow fat Yogurt Whole Grain BreadWhole Grain Bread

Nutrition LogNutrition Log

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