Newington Aftershock: Hydration/Nutrition/Fitness

Friday, January 1
Dehydration, Hydration and Energy Replacement in Sports
 Click on the headline and Please read with your daughter.

Friday, January 1
How to prepare before and after a game and practice.

    

AFTERSHOCK NUTRITION TIPS

CARBOHYDRATES

Carbohydrates are the biggest source of energy for an athlete. They should be consumed with every meal. Carbohydrate reserves in the body are depleted when playing/training on a regular basis. If depleted too much, it can result in poor performance and increase fatigue.

Sources of Carbohydrates – Bread, Bagels, Muffins, Pita, Rice, Pasta, Cereals, Fruit Juices, Cookies, Potatoes, Candy, Popcorn, Vegetable and Cereal Bars.

PROTEIN

Protein is another source of energy that is needed for playing/training. It is very important for recovery after playing/training and it boosts the immune system.

Sources of Protein – Chicken, Eggs, Cheese, Milk, Dried Beans, Soy Burgers, Nuts and Shellfish.

TIPS ON PRE MATCH/TRAINING MEALS

3-4 Hours before – Pasta, Sandwiches, Fajitas, Eggs with toast, Chicken, Potatoes and vegetables.

2-3 Hours before – Pasta Salad, Crackers, Bagels, Pretzels, Smoothies, Cereal with Milk, Waffles or Pancakes.

1-2 Hours before – Cereal Bars, Pretzels, Toast, Nutrition Shake and Fruit Drink.

FOODS TO AVOID PRIOR TO GAMES/PRACTICE

Chips, French Fries, Burgers, Chocolate, Pizza, Ice Cream, Fried meats, Nuts, Pepperoni, Salami, Bologna and Doughnuts.

TIPS ON COMSUMING FLUIDS

Night before – About 16 oz before bed.

Morning of Game/Practice – 16 oz of water as soon as you get up and if game/practice is later in the day 17 oz before game/practice.

Pre Game/practice – 6-8oz of water or sports drink – 15 minutes before start. Avoid caffeine, soda and fruit juices.

After Game/Practice – 24 oz of fluid within 2 hours after. Best sources of post game drinks are water, sports drinks, fruit punch or concentrated carbohydrate drinks. AVOID SODA.

Source-USSF ‘A’ License Manual