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One of the most important things to remember for game day is to Stay Hydrated!

If you lose 1-2 lbs. of body weight (water weight) during exercise, it can affect your performance! Hydration starts 24–48 hours before exercise.

How can you tell if you are hydrated?

  • Check urine color: light lemonade color = well-hydrated; apple juice color = drink more fluid
  • 2-3 hours before exercise: Drink 14-20 fl oz of water
  • During active warm-up: Drink another 8 fl oz, about 8 swallows/gulps (Did you know that one gulp or swallow equals 1 fluid oz?)

What about food? Pre-FUEL Your Body and Muscles

Timing is essential for your body to digest food, 2-4 hours is ideal before exercise.

High carbohydrate pre-practice and competition meals:

  • Cold or hot cereal with low-fat or nonfat milk and fruit
  • Toast with peanut butter and jam or honey, and low-fat yogurt
  • Breakfast burrito (scrambled eggs, salsa and cheese in a flour tortilla) and fruit juice
  • Bagel or English muffin with jelly and/or peanut butter, banana and fruit juice
  • Turkey sandwich with tomato, lettuce, mustard, baked chips, fruit juice and low-fat frozen yogurt
  • Pasta or cheese ravioli with low-fat, tomato-based sauce, breadstick, steamed vegetables, low-fat/nonfat milk, pudding snack and fruit
  • Thick-crust cheese pizza, low-fat gelato and canned peaches
  • Baked or grilled chicken, turkey, lean beef, or fish, steamed rice, dinner roll, cooked green beans, fresh fruit and low-fat milk
  • French toast or pancakes with maple or fruit syrup, and low-fat milk

Eat a high-carb snack 30-60 minutes before exercise to top off fuel stores:

  • Peanut butter and jelly on whole wheat bread
  • Granola bar
  • Energy bars
  • Nuts
  • Whole-wheat crackers with cheese or peanut butter
  • Beef jerky
  • Tortilla roll-up with turkey, even peanut butter
  • Baked chips with black beans
  • Whole-wheat Fig Newtons
  • Frozen bananas dipped in yogurt
  • Smoothie shakes

OR you can mix it up a little:

  • “No-sugar-added” applesauce with one tablespoon of peanut butter or 1 oz of low-fat cheese
  • Small cup of cottage cheese: add fresh fruit and/or sunflower seeds
  • Fresh fruit + protein food: mango and cashews, apple and string cheese and banana works well
  • Quesadilla: with 2-percent cheese and veggies with salsa; add beans for more protein

What About After the Game?

Your recovery plan starts immediately when you finish exercising! Consume food and fluid within 30 minutes of exercise.

Get re-hydrated and re-fuel body and muscles:

  • For every pound of water weight you lose, drink 16-24 fl oz
  • Eat a combination of carbohydrates and proteins immediately after exercise to refuel properly for the next day’s exercise session

High Carbohydrate/Moderate Protein Snacks:

  • Bagel with string cheese
  • Frozen yogurt
  • Peanut butter and jelly sandwiches
  • String cheese and crackers
  • Salted pretzels
  • Low-fat chocolate milk
  • Fresh and/or canned fruits
  • Half of a ham sandwich
  • Frozen fruit smoothies

More Links

Washington Youth Soccer

Washington Youth Soccer • 500 S. 336th St. Suite 100 • Federal Way, WA 98003
1-877-424-4318 (Toll Free) • (253) 4-SOCCER (476-2237)

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