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what to eat after soccer game

Prepare a pregame snack of carbohydrates, such as a bagel with peanut butter, oatmeal, a banana, yogurt or similar food. Some kids will need two hours to digest before they play. So will havoc-wreaking foods like beans, pickled cucumbers, and spices. If you don't do them, you might stay sluggish and tender a lot longer. 2. You might have your own routine established and if so, you shouldn’t suddenly change it. From our perspective, we try to ensure that the player can get food as quickly as possible after training or games because the sooner it enters the body, the sooner the body digests it, the sooner the body has the building blocks to start that recovery process, building back muscles that have been damaged. Go to bed early so you can get a good rest for the next day. But it doesn’t mean that if you don’t get food on within an hour or so of training or match, the nutrients lose all its ability to help you. A snack before a soccer practice or game should be something that isn’t heavy, but is enough to keep kids fueled. Also, eating fruit or carbohydrates in general, with protein and fat slows down the digestion of the carbohydrates, which in turn helps suppress and insulin spike. 1. Also, don’t miss these 10-minute Trader Joe’s meals for busy weeknights and 30 Days of Lunch box recipes for busy school mornings! Experiment with pregame eating options to find the foods that work best for your body, and the timing and amounts that benefit you. James Bunce: In sports science, people often talk about the window of opportunity and things like that. We are thrilled you want to join our 250,000 subscribers and get our news delivered to your inbox. WHAT TO EAT AFTER A GAME. 10 Healthy Soccer Snacks for your Soccer Team Snack List . Eating healthy is key to becoming an elite level soccer player. Therefore, it is important to eat some moderate to high glycemic index foods in the first two hours after a game. Rather, if your pre-game meal is less than ideal, you should ease into something better. The publication recommends about 8 to 10 grams per kilogram of body weight per day, which translates to 19 to 24 ounces if you weigh 150 pounds. If you’ve got a family on the go, you need quick dinner ideas.These 30 easy quick recipes will feed your family and help you skip the drive-thru. A granola bar or half a sandwich can also work. Good post-game nutrition not only helps young athletes feel better after competition, but helps their bodies recover and prepare for the next time they’re out on the field. Cycling champion Lance Armstrong is said to measure every ounce of food he eats. Is the potato that’s deep-fried as good as vegetables and brown rice? The reason for trying to eat as soon as possible after a match is because there is a period of time, up to 45 minutes after physical exercise, or there is a window of recovery for the body, where you can feed it with carbohydrates and protein. Protein is another key consideration for soccer players. Before a game low GI foods are more appropriate as they release energy more slowly and for a longer period. 10 Healthy Soccer Snacks for your Soccer Team Snack List . Without adequate, balanced nutrition, you won’t have enough energy to play your best. Depending on the time of the game, different snacks meet different needs. For a quick pick-me-up, offer hearty mini-sandwiches out of whole grain crackers topped with a squeeze of peanut butter, lunch meat or cheese. How can Sports Performance help players become better? Here is a guide to choosing snacks based on game day and time. Smart choices include yogurt, nuts, a bagel and fruits. Diane Scavuzzo: A lot of people get confused about the optimum time to Eat-to-Recover. Soccer Nutrition, Soccer Diet, Soccer Tournament Foods, What to eat at soccer tournaments As a soccer coach, I don’t have to tell you that coaching a youth soccer team while traveling in tournaments is a difficult task. If you are slated to play for more than an hour, as you do in an adult game of 90 minutes or more, you need to practice pregame eating, says Gloria Averbuch and Nancy Clark in “Food Guide for Soccer.” You need fuel for your muscles, and to deliver it, you should train your digestive system, just as you train your muscles and cardiovascular system. What is the best time to have that grilled chicken, asparagus, and rice, or a supplement? First of all, some of the tournaments I have coached in often play with only a brief time between games. Diane Scavuzzo:  What should a player eat after a game to recover? Have your first snack within the first half-hour after the game and then continue every two hours for the next four to six hours. Energy giving. Soccer players should cut down on foods that are high in protein and high in fat such as: meat, fish, poultry, cheese, milk (unless skim milk), nut s, and seeds. The Metropolitan … You also might rush to the game without having eaten all day. We use cookies to ensure that we give you the best experience on our website. If you have a morning game, a substantial dinner the night before or late-night snacking can boost your liver glycogen stores, although you run some risk of putting on body fat if you eat heavily at the end of the day. Top basketball players hire private chefs to make sure they avoid consuming junk. If you can, grilled chicken with asparagus and brown rice is great straightaway, but here at the fields, you can’t get that so that’s where the nutrition shakes come into play. The carbohydrate sources I recommend for game day are spinach and kale. Research has shown that muscle is the most receptive for carbohydrate replacement in the first two hours after exhaustive exercise. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. An 8-ounce glass of chocolate milk provides 7 grams of protein and 12 grams of carbohydrates. "Food Guide for Soccer: Tips & Recipes from the Pros"; Gloria Averbuch and Nancy Clark; 2010. What ‘Best Practices’  do you recommend? The sooner you can give your body the nutrients it needs to recover and grow and have energy, it is advantageous. Game-Day. What to eat after a game? Scavuzzo started covering soccer in 2010 and has published over 6,000 articles on the beautiful game. There is often not enough time to leave the complex to eat. As requested, here are some tips on what you should eat before your football match. 3.2 Pre Match Eating. Fink, Burgoon, and Mikesky recommend that team sport athletes consume a minimum of 6 to 20 grams of protein after exercise. 1. Thank you for reading SoccerToday! As for soccer, members of the London-based pro team Arsenal eat broccoli instead of chips and beer, based on manager Arsene Wenger’s philosophies on nutrition, which he developed while working in Japan.

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