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Windsor Locks High School Boys Soccer
Windsor Locks High School Boys Soccer:Nutrition  
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Frank Giannuzzi
58 South Elm Street
Windsor Locks, Connecticut

Enhancing Performance with Carbohydrates
Carbohydrates are an important source of energy for the sport of soccer. Knowing the right amount, type and timing of carbohydrates helps provide an athlete with a competitive edge.

The pre-exercise or pre-game meal should consist primarily of carbohydrates and be ingested 3 to 4 hours prior to competition. Good examples include oatmeal, whole wheat bread, whole wheat pasta with tomato sauce, brown rice, most vegetables, most fruits, peas, beans, high fiber breakfast cereals (low in sugar) with low-fat milk or yogurt (nonfat or 1% milk fat).

In contrast to this, carbohydrate ingestion 30 to 60 minutes prior to strenuous exercise has been shown to impair exercise performance. For this reason drinking or eating carbohydrates just prior to exercise can be detrimental to performance. The one exception to the rule is fructose sugar. It is recommendable that athletes ingest up to 20 grams of fructose sugar added to cold water (20-25 ounces) 30 minutes prior to their event.   

Hydration is Crucial to Peak Performance
Most people underestimate the simple act of drinking water. The human body is about 75 percent water and everyone should know that proper hydration is important to keep your body functioning at its best. Even more important to remember is that the human brain is about 85 percent water. The brain gets priority when it comes to hydrating. If you fail to get enough water, it is the rest of the body that suffers first.

Keeping your body properly hydrated is a crucial as maintaining an engine's oil level. This is especially true for young people, whose bodies are still growing and developing. Engines will run for a while with the oil low, but eventually they break down and stop running.

Everyone should be drinking the minimum amount that doctors have long told us we need. That is a total of eight to 10 eight-ounce servings of water daily to function normally. When you are using extra energy competing in sports, your water intake should be increased. It is used to be thought that simple drinking when thirsty was sufficient, but modern research is showing that thirst is a symptom of already being dehydrated. It is also important to remember that an increased water intake has a tendency to flush sodium from your system, so one electrolyte beverage per day should be part of any hydration regimen.

Signs of chronic dehydration include: muscle and joint pain, back pain, stress, allergies, and asthma.

To get in the best competitive condition, start a hydrating program now and see how your performance improves, especially as the weather heats up.

Windsor Locks High School Boys Soccer
Windsor Locks High School Boys Soccer
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