GHYSA

  • About Us
    • Field Directions
  • Registration
  • Parents
    • The League Parent Letter
    • Player's Responsibilities & Equipment
    • Nutrition
    • Prevent Dehydration
  • Coaches
    • Test
    • Communicating with Parents
    • Equipment
    • Coaching Techniques
    • Gameplay & Rules
    • Injuries
    • Coach Forms
  • News
  • Rules & Regulations
    • Safety & Equipment
    • Referees
  • FAQ
  • Contact Us
    • GHYSA Officers
  • Schedules
  • About Us
    • Field Directions
  • Registration
  • Parents
    • The League Parent Letter
    • Player's Responsibilities & Equipment
    • Nutrition
    • Prevent Dehydration
  • Coaches
    • Test
    • Communicating with Parents
    • Equipment
    • Coaching Techniques
    • Gameplay & Rules
    • Injuries
    • Coach Forms
  • News
  • Rules & Regulations
    • Safety & Equipment
    • Referees
  • FAQ
  • Contact Us
    • GHYSA Officers
  • Schedules

NUTRITION

Avoid Muscle Cramping 
Athletes need more potassium to replace that lost from muscle during exercise and the smaller amount lost in sweat. Low potassium can cause muscle cramping and cardiovascular irregularities. Eating foods high in potassium can prevent these symptoms. One cup of orange juice, or a banana is sufficient to replace the potassium lost during one to two hours of hard exercise. Sport drinks are poor sources of potassium.

Sources of Potassium (* = best sources) 
​FRUITS

Apple: raw 1 large 
Applesauce:1/2 cup 
*Banana: raw 1 medium 
Blueberries:1/2 cup 
*Cantaloup: 1/2 cup 
Grapes: 10 medium
*Honeydew melon: 3/4 cup 
*Nectarine: raw 1 medium 
Orange: raw 1 medium 
Orange juice: 1 cup   
Peaches: raw 1 medium   
Pears: dried, cooked, unsweetened 1/2 cup 
*Raisins:1/4 cup
Strawberries: 1 cup 
Watermelon: raw About 1 3/4 cups diced 


We won't cover vegetables, meats and dairy sources.
Athlete Eating Guidelines

Keep Kids Informed About Good Nutrition 

​
Soccer players need energy, which comes from food, to achieve and maintain top-notch athletic performance; young athletes need even more energy to fuel growth and development. 

Carbohydrates provide the primary source of energy for the high intensity nature of soccer, insufficient carbohydrates can result in fatigue and decreased performance. 

Carbohydrates can be found in starchy and sweet foods, such as rice, breads, cereal, pasta and vegetables, as well as, fruit juices, frozen yogurt and sports drinks. 

Players should eat at least a small meal 2 to 4 hours before the game to prevent "starving" the muscles of the fuel they will need. 

Bring foods and drinks for a snack break during the game to supply energy for the second half of the game. 

The after-game celebration should include carbohydrate- rich food to replenish and re-fuel tired muscles. 

Carbohydrate-rich foods should make up 55-65% of the total calories in the diet. 

Young players need 200-300 grams of carbohydrates per day; teens need 300-400 grams or more, depending on the level of activity. 
Amounts of carbohydrates in some foods: 

Bagel: 35-40 grams 
Sports drink: (8 fl. Oz.) 15-20 grams 
Granola Bars: 10-20 grams 
Orange: 18 grams 
Frozen yogurt bar: 10-20 grams 
Toasted oat cereal: (3/4 cup)12 grams

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