Nutrition
Nutrition Tips
Carbohydrates:
Carbohydrates are the biggest source of energy for an athlete. They should be consumed with every meal. Carbohydrate reserves in the body are depleted when playing/training on a regular basis. If depleted too much, it can result in poor performance and increase fatigue.
Sources of Carbohydrates – Bread, Bagels, Muffins, Pita, Rice, Pasta, Cereals, Fruit Juices, Potatoes, Vegetable and Cereal Bars.
Protein:
Protein is another source of energy that is needed for playing/training. It is very important for recovery after playing/training and it boosts the immune system.
Sources of Protein – Fish, Chicken, Beef, Eggs, Cheese, Milk, Dried Beans, Soy Burgers, Nuts and Shellfish.
Tips On Pre-Match/Training Meals:
• 3-4 Hours before – Pasta, Sandwiches, Fajitas, Eggs with toast, Chicken, Potatoes and vegetables.
• 2-3 Hours before – Pasta Salad, Crackers, Bagels, Pretzels, Smoothies, Cereal with Milk, Waffles or Pancakes (light syrup).
• 1-2 Hours before – Cereal Bars, Pretzels, Toast, Nutrition Shake and Fruit Drink.
Foods To Avoid Prior To Games/Practices:
• Chips, French Fries, Burgers, Chocolate, Pizza, Ice Cream, Fried meats, Nuts, Pepperoni, Salami, Bologna, Candy, Doughnuts, SODA.
Tips On Consuming Fluids:
• Night before – About 16 oz before bed.
• Morning of Game/Practice – 16 oz of water as soon as you get up and if game/practice is later in the day 17 oz before game/practice.
• Pre Game/practice – 6-8oz of water or sports drink – 15 minutes before start. Avoid caffeine, soda and fruit juices.
• After Game/Practice – 24 oz of fluid within 2 hours after. Best sources of post game drinks are water, sports drinks, fruit punch or concentrated carbohydrate drinks. AVOID SODA.
Source-USSF ‘A’ License Manual
FITNESS
Supang Skill Training is a partner with Maximum Sports Conditioning. We pride ourselves on our ability to teach, motivate, inspire and help every client work with to unleash their potential
• Training pushing the boundaries of physical conditioning- bigger, faster, stronger!
• Nutrition: using food and supplements in a healthy way- fueling the body for maximum performance.
• Education: Understanding the science behind the training and nutrition and exercising the mind for optimal mental toughness- knowledge is power.
For more information contact:
Thank you for your interest in Maximum Sports Conditioning. Please call or email us with any questions.
DANIEL JAHN, CSCS, USAW
Director of Training and Education
Phone: 425-641-4310
Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Mailing: 14320 NE 21st
Suite 16
Bellevue, WA 98007