We are lucky enough here at Utah to have our very own Dietician in the Athletics Department. Beth Wolfgram works full time for us as well as all of the other Varsity Sports to help with anything and everything that we need as far as nutrition and diet go. Beth is a great asset to our department! Here is a list of soccer-specific nutrition tips that Beth has put together for our team as well as any other soccer athletes out there. Check it out:
Top 10 Tips for Fueling Up For Soccer
- 1. What you fuel your body with affects your speed, agility, balance, coordination and mental acuity.
- 2. Try to never skip breakfast – it fuels your muscles and brain so you can train hard during the day.
- 3. Carbohydrates are what your body runs on! Your body and brain function best when fueled by foods like fruits, veggies, rice, pasta, breads and cereals.
- 4. Every meal or snack should include some carbohydrates and some protein. For example: glass of milk and a banana, turkey sandwich, pasta with meat sauce, rice with chicken, handful of almonds with a pear
- 5. For every pound of body weight you lose during a game or a practice you should drink 24 ounces of water to rehydrate.
- 6. Quick pre game or pre practice snacks – toast with jam or honey, non fat fruit flavored yogurt, cereal or granola bar, pretzels and a piece of fruit. This snack should be mostly carbohydrates and easy to digest.
- 7. Sports drinks provide much needed fluids and carbohydrates during activity.
- 8. Healthy sources of fat include avocados (and guacamole), peanut butter (and other nut butters), as well as, raw nuts.
- 9. Eat something (a meal or a snack) every 3-4 hours to fuel your body and your brain.
- 10.To recover from a game or practice try to eat as soon as you can after. If you can’t eat a meal within an hour, try a snack and then a meal later.
Stay tuned for more tips periodically...you will be amazed with the results!
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