Games / Tournaments and Food
A few people have asked about what food would be the best for the boys to eat on a Tournament / Game weekend. Playing four games over a weekend or two in one day is extremely exhausting for the boys and anything that you as parents can do to supplement the hard work the boys do at practice and during the games is much appreciated.
Days prior to competition
The most important food the boys can eat is not on the actual weekend of competition, but the 2-3 days before competition starts. It is vital that the players increase the fraction of their total diet that is carbohydrates. This will help the muscles load up extra Glycogen (the main fuel for muscles) for the games.
Studies show that soccer players with the most pre game muscle glycogen run the farthest at the fastest speeds during a game!
Foods to Eat:
Baked Potato, Pasta, Bread, rice, cereals, jams, spaghetti, and oatmeal.
Day of Competition
Most pre game meals are eaten 3-4 hours before competition, important to realize that the food eaten will have little to do with the energy expended in the game, that comes from what was eaten in the 2-3 days before the game. Remember the more calories (i.e. Fat & Protein) in a meal the slower the food leaves the stomach. Carbohydrates are always the best choice over sausage, egg, gravy, fries, burgers or most other choices on the menu at a fast food place.
Foods to Eat:
Fruits, cereals, juices, pancakes, waffles, baked potato, sandwich, pasta, bread, lean meat (turkey/chicken) “clear” candies – jelly beans, gummy bears, skittles etc
Foods to Avoid:
Fast Food, Dairy products, fried food.
Eating after the Game
Exercise uses muscle glycogen (carbohydrate) so it must be replaced. Muscle is most receptive to carbohydrate replacement in the first two hours after exhaustive exercise. Important that the boys eat carbohydrates between games. If time permits they should try to eat the foods recommended for the day of competition. This may need a bit of prior planning as these foods do not typically come in a bag from McDonalds or Burger King! If we have games close together maybe somebody could make a run to subway for the whole team.
After game Snack
Important that we try to get Carbohydrates back into the boys system after the game, please think about this when it is your snack day and do not just go for the easy option and buy a box of chips.
Recommended Snacks:
Gummy worms, skittles, fruit, Chex mix, Pretzels, raisins, cereal bars, Carbohydrate replacement drinks, energy bars.
Snacks to avoid:
Chocolate milk, chips
Please print this out and stick it on your refrigerator, Make the boys read it so they understand when you tell them they can not have a McFlurry as there between games meal! Take a look and see if you have been following these guidelines, and if not maybe we may see an improvement in the boy’s game…
Practice and Games
If players are feeling tired, drained or weak during practice and games, a handful of clear candies – Jelly beans, skittles, gummies, etc, during a water break or half time can give a welcome energy boost.
Hydration
It needs to be stressed to the players the importance of getting plenty of fluids when training or playing in hot weather. Important that players drink plenty of fluids in the days leading up to a hot weather game, however players should also be advised about the importance of game day hydration. Get them to drink fluids en-route to the game.
Don't wait till the game is under way and then have to play catch up to the fluid drain.
Paul Ridler
