Ronnie Harper
A quick resource for soccer players to use to fuel up for Tournament Competition.
Use “Fuel Target” to get a good breakfast of protein, carbohydrates, and fat.
A balance of nutrients will get you jump started before the games begins.
You get a bit dehydrated during sleep so it is best to start your day with a bit of fluid.
Consider fluids such as milk or water, which works well.
A smoothie is even better!
Be sure to re hydrate during post-game cool downs and coaches meetings.
Water and some salty snacks such as pretzels are good options.
Frozen grapes work well as a snack during hot tournaments.
Frozen grapes provides a cool, refreshing way to get carbohydrates and water back in your body.
Playing a few games per day can drain your electrolyte stores.
Sprinkle some salt on your food or include salty snacks throughout the day such as almonds or peanuts.
If you have a small window of time between games, it will benefit your performance if you try to snack on carbohydrate rich foods, water and a small amount of protein.
There is nothing like replenishing all of the nutrients that you lose throughout the day with a solid, well balanced meal at the end of a day of playing soccer.
To stay on top of using the “Fuel Target” and eating throughout the day, pack a cooler with snack foods such as fruits, celery, carrots, olives, peanut/almond butter, trail mix, and cheese sticks.
It is very important to keep the sun off of you in between games.
Keeping your body cooler will help maintain better hydration practices.
Getting consistent and quality sleep during tournaments will help the body repair itself and allow it to be more recovered in the morning.
