Berthoud HS Soccer Players and Parents:

Here is some basic information regarding nutrition and hydration relevant to athletes. This is one area where parents can help make a difference this season. Proper and timely nutrition is important for the best recovery after exercise, and during the jam-packed high school soccer season it becomes critical!

Post-game snacks aren't just for the little kids. Studies show that immediately after the game is a crucial time for rebuilding energy stores. We don't have enough money in the budget to provide snacks for everyone, so I'm counting on parents to provide a snack for their player to have after every game. Guidelines for good snacks are at the end of this note.

Post-game snack guidelines also apply to post-practice! It's a good idea for players to have some quality carbohydrates to refuel right after practice, especially if they won't get home and be able to eat quickly.

In addition, a player ideally should have a full, balanced meal within two hours or so after a game. This can be difficult with away games, where players may have to watch a second game and then have a long bus ride before getting home. Again, parents can help by packing a sandwich or other food for the player to eat on the bus ride home.

Remember, good nutrition and hydration applies all week long, not just to game days.

Please note that low-carb, high-protein diets are not well suited for athletes! High-endurance athletes (which inclues soccer players) should have a diet high in carbohydrates, 50-55% carbs, and low fat. If other family members are on low-carb diets, it may take some planning and care to make sure the player gets the nutrition and carbohydrates they need.

As usual, please contact me if you have questions. Thanks for your help in making this a successful season!

Coach Benjamin
970-482-3779
benji@frii.com
http://www.jbgoalkeeping.com/bhs-soccer

Nutrition Information and Snack Guidelines

Prior to the Competition

The most critical time for proper nutrition and hydration while preparing for a game is not the day of the event, but the 24 to 48 hours before. While a balanced diet is always important, the fraction of complex carbohydrates they eat should be higher than usual, to build up supplies of glycogen (the main muscle fuel). Foods like potatoes, pasta, bread, rice, cereals, fresh or dried fruits, and vegetables are good choices.

Hydration during this period is especially important, particularly during hot weather. The body takes time to absorb water; you simply can't start drinking right before a game and expect to be properly hydrated. A player must drink plenty of water regularly the day or two before the match; I have heard this called "pre-hydrating". Because the body can only soak up the water so fast, drinking small amounts of water more often is much more effective. Drinking large amounts of water at once just means a quicker trip to the rest room; much of the water will simply pass through.

Beverages or foods with caffeine in them have a diuretic effect and can pull water out of body tissues; if you do have something with caffeine, make sure you drink some extra water to compensate.

Properly "pre-hydrated" and glycogen-loaded players will feel better, have more energy and have increased stamina out on the field!

Day of the Game

Food eaten the day of the game can influence an athletes performance. Food high in fat takes longer to digest and leave the stomach, and can slow a player down by diverting blood from the muscles to the digestive system. Some protein is important (recent studies have shown improvement in the absorption of energy for athletes given a 4:1 carb/protein ratio), but try to avoid eggs, sausage, fried food, greasy burgers with lots of sauce, dairy products -- in short, most fast food places are not great for pre-game (or post-game) meals. Ideally, eat the pre-game meal 3-4 hours before the match begins. So for afternoon games, lunch is the critical meal. For night games, try to get an early dinner.

Players should continue to hydrate with small amounts of water regularly right up until about an hour before arriving at the game (2 hours before game time). By 2 hours before kickoff, the player should be properly hydrated; stop drinking as much then to allow time for the bladder to empty. Players should then drink 10-12 ounces of water during warm-ups.

During the Game

Athletes can lose significant amounts of water when exercising, especially in hot weather. This needs to be replenished. As before, small, regular drinks are the way to go, so occasional sips during warm-ups and whenever possible during the game are recommended. Sports drinks are a good choice, since they can replace some expended carbohydrates and electrolytes that are lost due to sweat. However, the Gatorade and other sports drinks sold today have much more sugar in them than the original formulations, to make them more palatable as an "everyday" drink. For drinking during the game, I recommend sports drinks be mixed or diluted to about 3/4 to 1/2 their regular strength. Plain water is also a good choice during the game -- this is up to the player's preference.

Solid food can cause digestive problems or divert the body's energy from the muscles, so snacks mid-game should be eaten sparingly.

After the Game

Muscles are most receptive to carbohydrate replacement in the first two hours after exhaustive exercise, especially in the frst 30 minutes or so. It's important that the players replenish their energy stores during this time. Fat and high protein will slow the ability of the body to absorb carbohydrates. Players will also have lost a lot of water and that will need to be replenished, so plenty of drinking in the hours just after a game is recommended.

Sports drinks are a good choice and help both hydration and carb replacement, clear fruit juices are also okay. Other good post-game snacks are clear candies (e.g. gummy worms, Skittles), fruit snacks (e.g. raisins or roll-ups), granola or energy bars, cookies, pretzels. Avoid caffeinated beverages, dairy products, and high-fat foods like chips or donuts.

Players should also eat a balanced meal with plenty of carbs within about two hours of the end of the game, and continue to drink plenty of water to rehydrate. After two hours without eating after exercise, the body will only be able to achieve 50% recovery! Plan ahead. Proper nutrition will help the player recover faster, whether for the next game or practice, or for school the next day.

Game-Day Snack Guidelines

Players should have plenty of water or (preferably diluted) sports drink for the duration of warm-up and game.
Limit food during game.
Post-game snacks should include a drink and some high-carb, low-fat food.
- Drink: Sports drink (best), fruit juice or non-caffeinated soda (okay). Avoid dairy products or caffeinated beverages. Dilute sports drinks 25-50% if possible.
- Food: Granola or energy bars, pretzels, raisins or fruit snacks (roll-ups), "clear" candies (gummy bears, Skittles), cookies, lower-sugar breakfast cereal like shredded wheat or raisin bran. Avoid high-fat foods (chips, donuts).