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.
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.
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.
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.
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
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
