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Cal South E-News | October 2012 NUTRITION INFORMATION

October 23, 2012

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Nancy Clark, MS RD CSSD

Nutrition Tips: How to Eat Well for Soccer
By Nancy Clark, MS RD CSSD

I'm in high school and am just beginning a soccer program. I have decent nutritional habits, but what I want to know is now that I'm exercising more, should I change my eating habits? And if I do, what types of foods should I emphasize and what should I eat less of?

Athletic or not, you want to follow the government guidelines (www.MyPlate.gov) for a diet based on:

• whole grains, fruits, and vegetables
• protein as an accompaniment to those carbohydrate-rich foods
• a little bit of healthful fat in each meal.

By enjoying a variety of foods, you'll consume:

• carbohydrates (fruits, veggies, whole grains) to fuel your muscles.
• lean protein (including fish, chicken, beans, lentils, lowfat milk and yogurt) to build and repair your muscles.
• healthful fats (nuts, peanut butter, olive oil, salmon, avocado) to fight inflammation from the tiny injuries that occur when you train.

To organize your sports diet, think of yourself as having four food buckets:

1. Breakfast bucket
2. Lunch bucket
3. Second lunch bucket (some people call this a snack)
4. Dinner bucket

You want to evenly-fill each bucket with at least three to four different kinds of foods, such as:

Breakfast: cereal, milk, berries, slivered almonds
Lunch: whole wheat bread, peanut butter, banana, decaf latte
Lunch #2: pita, hummus, baby carrots, Greek yogurt
Dinner: chicken, rice, salad/shredded lowfat cheese/olive oil

Have fun and enjoy your high energy!

Nancy Clark, MS RD CSSD


For more information, check out Food Guide for Soccer: Tips and Recipes From the Pros by Gloria Averbuch and Nancy Clark MS RD CSSD (Available at www.nancyclarkrd.com)

About the Author:

Nancy Clark, MS RD CSSD is an internationally known sports nutritionist and nutrition author. She is a registered dietitian (RD) who specializes in nutrition for exercise, health and the nutritional management of eating disorders. She is board certified as a specialist in sports dietetics (CSSD). Check out her website at www.nancyclarkrd.com.