Transcript View File - George Mason High School

Sports Nutrition
George Mason High School
Boys Soccer
General Nutrition
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Stay Hydrated
Fuel Up before training
Limit Fats
Eat to Recover
Limit pre-packaged sports nutrition foods
Hydration
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Be sure to stay hydrated throughout the
day (water preferred) and throughout a
practice or contest
Urine should be light yellow to clear if
properly hydrated
Fuel Up
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Lean Proteins, Fruits, Vegetables and
Whole Grains
Eat a meal 3 to 4 hours prior to a practice
or a game
Eat easily digestible snack 60 to 90
minutes before activity
Eat to Recover
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Carbohydrate rich foods with some protein
within 30 minutes of finishing training or
games.
Chocolate milk, protein bars and shakes,
sports drinks, granola bars.
Carbohydrates
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Primary component of muscle glycogen
Most rapidly available source of energy for
the body
300-600 grams of carbs daily
Whole grains, rice, pasta, fruits,
vegetables, sports drinks, chocolate milk.
Protein
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Try to use lean, high quality proteins
Optimal muscle recovery after a tough
practice or game
0.5 to 1.0 gram of protein per pound of
body weight
Non breaded, non fried Chicken. Turkey,
Egg Whites, Whey
Pre Workout Meal
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Familiar foods (for easier digestion)
Complex Carbs
Low fat
Some lean protein
Pre Game Meals
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High energy foods with high quality, lean
protein
Breads, bagels
Cereals
Rice, Pasta
Fruits
Vegetables
Pre Game Meals
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Chicken (non breaded, non fried)
Turkey
Low Fat Yogurt
Eat 3-4 hours prior to a game
Supplement with a snack 1-2 hours prior
to a game
Post Workout
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Rehydrate with water and sports drinks
Replenish glycogen
Snack and Drink within 30 minutes after a
game
Post Workout
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Granola
Energy Bars
Bagels
Subs, sandwiches with lean meats like
Chicken and Turkey
Crackers and Cheese
Dried or Real Fruit
Good Protein w/ Good Carbs
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Breakfast Cereal w/ berries, banana or
raisins with low fat milk
Fresh halved cherries, strawberries or
blueberries with low-fat yogurt, topped
with a little granola
Broccoli spears and pasta with tomato
sauce or pasta salad with low fat dressing
Good Protein w/ Good Carbs
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Mango smoothies with low fat yogurt
Pancakes packed with fresh fruit (banana,
mango, peach, blueberries) with a drizzle
of honey
Blueberry muffins
Chicken and Vegetables with Rice or Pasta
Good snacks
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Animal crackers
Dried fruit
Fresh fruit
Bagel
Pretzels
Energy bars
Applesauce
Good Snacks
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Fruit in syrup
Cereal or Cereal Bars
Granola or Granola Bars
Orange Juice
Other Juices
Sports Drinks
Lean Protein Meats
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Chicken (white meat, non breaded, non
fried)
Turkey (white meat is best)
Lean Roast Beef
85% lean meats (non processed)
Trimmed Pork Chops
Lean Protein Meats
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Fish (especially Salmon)
Lean Baked Ham
Canned Tuna in water (not oil)
Good Vegetarian Protein Choices
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Dried Beans and Peas
Lentils
Black Beans
Kidney Beans
Chick Peas
Peanut Butter (reduced fat)…not on buses
due to peanut allergies
Good Dairy Foods
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Low fat Milk
Dried Milk
Yogurt (low fat)
Cheeses
Egg Whites
Egg Substitutes
Best Carbs
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Sweet Potatoes
Oats
Rice (Wild Rice and Brown Rice are best)
Bananas
Chickpeas
Other Good Carbs
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Fresh Figs
Blueberries (other berries are also good)
Pasta (Whole Wheat is best) with Tomato
Sauce
Rice Bran
Low fat Yogurt
Whole Grain Bread
Nutrition Log
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Keep a diary or log of daily foods eaten, at
what times, and how your performance
was that day during practice/game