Top 10 Tips for Soccer Tournament Nutrition Bob Seebohar, MS, RD, CSSD, CSCS Sports Dietitian/Exercise Physiologist
Top 10 Tips for Soccer
Tournament Nutrition
Bob Seebohar, MS, RD, CSSD, CSCSSports Dietitian/Exercise Physiologist
1. Start your day off right
• Use “Fuel Target” to get a good breakfast of protein, carbohydrates, and fat.
• A balance of nutrients will get you jump started before the games begins.
2. Hydrate in the morning• You get a bit dehydrated during sleep
so it is best to start your day with a bit of fluid.
• Consider fluids such as milk or water, which works well.
• A smoothie is even better!
3. Rehydrate
• Be sure to rehydrate during post-game cool downs and coaches meetings.
• Water and some salty snacks such as pretzels are good options.
4. During hot tournaments
• Frozen grapes work well as a snack during hot tournaments.
• Frozen grapes provides a cool, refreshing way to get carbohydrates and water back in your body.
5. Consume salty foods and drinks• Playing a few games per day can drain your
electrolyte stores.
• Sprinkle some salt on your food or include salty snacks throughout the day such as almonds or peanuts.
6. Eat between games• If you have a small window of time between
games, it will benefit your performance if you try to snack on carbohydrate rich foods, water and a small amount of protein.
7. Eat a good dinner
• There is nothing like replenishing all of the nutrients that you lose throughout the day with a solid, well balanced meal at the end of a day of playing soccer.
8. Pack a cooler• To stay on top of using the “Fuel Target” and
eating throughout the day, pack a cooler with snack foods such as fruits, celery, carrots, olives, peanut/almond butter, trail mix, and cheese sticks.
9. Bring an umbrella for shade• It is very important to keep the sun off of you
in between games.
• Keeping your body cooler will help maintain better hydration practices.
10. Get to bed at a normal time
• Getting consistent and quality sleep during tournaments will help the body repair itself and allow it to be more recovered in the morning.
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