Sports Nutrition

Here are Cynthia Lair's TEN SPORTS NUTRITION TIPS for YOUNG SOCCER PLAYERS:

1. Sip sip sip. Start hydrating 24 hours before a match. Drink small amounts every 10 minutes during practice and competition. From 3 hours before a match or extended practice to 3 hours after consume 3 liters of fluid (more if weather is hot).

2. Pasta and rice to get ready. Eat an excellent meal two –three hours before a practice or match that is mostly complex carbohydrates with some fresh fruits or vegetables included. Be sure to eat so your muscles have the fuel they need to play.

3. Eat until you are about 8/10 full. Do not eat until you are bursting pre-game. This stresses your digestive system and the emptying and converting process will take longer.

4. No cheeseburgers before competition. Avoid fatty foods in your pre-game meal, including fried foods, beef, pork and foods with more cheese than other ingredients.

5. Avoid second half slump by eating at the right times. Feeling tired halfway through the game or practice? Aren’t in top form for the third game of the tournament. Fatigue is a product of low glycogen in the exercising muscles. Follow a set the pre and post game eating regime to avoid this.

6. Juice or fruit at halftime to top the tank. For long practices or if you are a player that tends to play the whole game without substitution, take in calories at the halfway mark – juice or juicy fruit is best.

7. Snack and drink right after the practice or match. Take advantage of the post-game glycogen window! In the first hour after you play, your muscles are willing to take up glycogen 3x faster then if you wait. This is crucial if you plan to play again the next day. Eating post game helps recovery and replenishment immeasurably.

8. Never leave home without a sandwich, a piece of fruit and a water bottle. Always always have something to eat and something to drink in your sports bag. Don’t depend on the coach or other players to have the fuel you need to play well.

9. On the road think ethnic. When traveling you can often find good carbohydrate pre or post game meals at ethnic restaurants. Choose pasta and marinara (Italian), rice and beans (Mexican), miso soup and nori rolls (Japanese), stir fried chicken and vegetables with rice (Chinese), curried vegetables and beans with rice (Indian). Avoid the fried dishes or dishes with heavy creams and meats pre-game.

10. Homemade Gatorade is economical and healthful. Make a your own sports drink without unwanted additives by combining fruit juice, water, a little honey or maple syrup and a pinch of salt.

CYNTHIA LAIR has been a member of the Bastyr University nutrition faculty since 1994 and recently began teaching for the UW School of Nursing Complimentary Alternative Medicine program. She is the author of Feeding the Whole Family (Moon Smile Press, 1997) and Feeding the Young Athlete with Scott Murdoch, RD, PhD (moon Smile Press, 2002). Her books can be found at www.feedingfamily.com or at www.amazon.com.