Warren County Soccer Club

Tournament Nutrition

1. Eating a healthy high carbohydrate diet all week will improve performance and delay fatigue.
2. Eating solids within 3 hours before games can divert energy to the stomach for digestion and away from muscles – this means earlier fatigue.
3. Drinking sports beverages during the game can improve performance and delay fatigue.
4. Go for high carbohydrate drinks and food (30-50 gm carbohydrate) immediately after each game to speed recovery of muscle glycogen.
5. Carbonated sodas may fill you up before you’re hydrated – consider non-carbonated beverage after game.
6. Remember that caffeine may dehydrate you.

High-carbohydrate, low-fat meals

• Waffles with fruit and syrup Bagel Low-fat milk
• Chili with beans Rice Lemonade Sherbet
• Cereal with banana and granola Whole wheat toast with jam Orange juice
• Grilled chicken sandwich Baked potato Iced Tea Frozen fruit bar
• Roast beef sandwich on whole grain roll with tomato and lettuce Applesauce Fruit juice Low-fat vanilla milkshake
• Pizza with mushrooms Salad with veggies Breadsticks Soft drink Spaghetti with tomato sauce Garlic bread Garden veggie salad Low-fat frozen yogurt Low-fat milk
• Chicken on Romaine salad with sliced apples Oatmeal raisin cookie Low-fat yogurt Soft drink
• Bean burrito Low-fat chips and salsa Lemonade
• Turkey sub Low-fat chips Apple Sports drink
• Pasta with vegetables Italian roll Strawberries Iced tea
• Rice with vegetables and black beans Garden veggie salad Fruit cup Low-fat milk