Dixon Youth FC: Nutrition

Wednesday, July 29
Nutrition Guide
1. Start your nutrition plan well before game day. Eat good solid meals several days before game day. Take in lots of fluid and carbohydrates. Pasta is a favorite meal.

2. Get a good night's sleep before the game. Eat a good breakfast on game day. Be sure to take in lots of fluid.

3. Stay hydrated. Most players don't take in anywhere enough fluid during and after a game. A reasonable approach is to drink a water bottle of water during the first half. Then at half time drink a sports drink. Same thing for the second half. Use the delays that always occur during play to get to your water.

4. Refuel after the game. 90 minutes of soccer take a lot out of you. As soon as the game is over get a sports drink and eat a bagel.

5. Eat a sensible lunch between games. Be sure to take in some carbohydrates. Too many players, especially females, don't get enough carbohydrates. They eat a nice salad and stay away from the grease, but neglect the carbohydrates.

6. Second game follow the same pattern as the first game.

7. After the second game, take in even more fluid. Drink more than you think you can and then drink some more.

If you're playing in a tournament, eat a good dinner. Pasta is good. Don't forget to take in fluid. Get a good night's sleep. Start the day with a good breakfast.

Providing players with food guidelines will help them to pick out high performance foods. Diets that are high in carbohydrate and fluids, moderate in protein and low in fat will give athletes enough calories and nutrients to grow, train and compete. Below are some suggestions of recommended foods and foods to avoid before, during, and after games.

    Guidelines for Water

All athletes should drink water before, during, and after exercise. Before exercise: Drink 10-14 ozs cold water 1-2 hours before game. Drink 10 oz of cold water 10-15 min. before activity.

During exercise: Drink 3-4 oz of cold water every 15 minutes.

After exercise: Drink as much cold water as needed to quench thirst and the some. Note thirst does not indicate when an athlete needs to rehydrate.

Meal Time is critical. In general, you should allow 3-4 hours for a large meal to digest; 2-3 hours for a smaller meal, 1-2 hours for a blender meal. With morning events, eat a hearty, high carbohydrate dinner and bedtime snack the night before. In the morning (before game) eat a light snack . With evening events, eat a hearty breakfast and lunch, then perhaps a light snack 1-2 hours prior to game.



RECOMMENDED: Fruits, Pancakes (Low on syrup, Cereal (Not sugary), Bagels, Waffles, English Muffins, 1% or skim milk, Orange juice, Water, Bread, Oatmeal, Fruits.                     

Not Recommended: Bacon, Sausage, Eggs, cheese, Whole milk, Doughnuts, Pop tarts, Soda, Croissants, excessive Butter or Margarine, Biscuits, Cookies.


Recommended: Baked potato, Rolls and Bread, Bagels,   Salads,   Yogurt shake, Pasta(No fat sauces), Cheese Pizza, Lean ham, Tortellini, sandwich, Vegetables, Perrogies,
Soups (Noodles/Chicken), or Subs. Fruits , Fruit cups, Jello for Desert.

Not Recommended: Hamburgers, French fries, Fried fish, Fried chicken, Meat pizza, Soda, Gravy, Chili, Biscuits, Hot dogs, Mayo/cheese, deserts such as Cakes, pies, ice-cream.


Recommended: Low fat cheese, peanut butter non salted crackers, Yogurts, Fruits such as bananas, apples, pears, nectarines, oranges. Frozen yogurt, 1% milk, Graham crackers,   bread ,low fat cheese or margarine, Cereals (Non sugary).

Avoid: Chocolates, candies, doughnuts, and all above not recommended foods between games.