{"id":12094,"date":"2019-10-28T15:12:46","date_gmt":"2019-10-28T21:12:46","guid":{"rendered":"https:\/\/rapidsyouthsoccer.org\/?p=12094"},"modified":"2022-10-25T09:11:02","modified_gmt":"2022-10-25T15:11:02","slug":"nutrition-hydration-guide","status":"publish","type":"post","link":"https:\/\/rapidsyouthsoccer.org\/news\/health-wellness\/nutrition-hydration-guide\/","title":{"rendered":"Nutrition &#038; Hydration Guide","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid dt-default\" style=\"margin-top: 0px;margin-bottom: 0px\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1528389145846\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1572295311997\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>Nutrition &amp; Hydration Guide<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_empty_space\"   style=\"height: 12px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1536938021621\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>Posted by<\/strong>: Julie Graves | Head Athletic Trainer<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_empty_space\"   style=\"height: 12px\"><span class=\"vc_empty_space_inner\"><\/span><\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons.soc-icons-b77911eb44cedc954b331bd16ce2bf11 a {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-b77911eb44cedc954b331bd16ce2bf11 {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-b77911eb44cedc954b331bd16ce2bf11:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.soc-icons-b77911eb44cedc954b331bd16ce2bf11:before,\n.dt-shortcode-soc-icons a.soc-icons-b77911eb44cedc954b331bd16ce2bf11:after {\n  padding: inherit;\n}\n.dt-shortcode-soc-icons 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a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a:not(:hover) .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a:not(:hover) .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a:not(:hover) .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a:not(:hover) .soc-icon {\n  color: #ffffff;\n  background: none;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a .soc-font-icon,\n.dt-shortcode-soc-icons a.single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a .soc-icon {\n  font-size: 16px;\n}\n<\/style><a title=\"Instagram\" href=\"https:\/\/www.instagram.com\/rapidsyouthsoccer\" target=\"_blank\" class=\"instagram single-soc-icon-48db2f13dc09bc1395f8f112d4658d7a dt-icon-bg-on dt-icon-border-on dt-icon-hover-border-on dt-icon-hover-bg-on  \" rel=\"nofollow noopener\"><i class=\"soc-icon soc-font-icon dt-icon-instagram\"><\/i><span class=\"screen-reader-text\">Instagram<\/span><\/a><\/div><div class=\"vc_empty_space\"   style=\"height: 32px\"><span class=\"vc_empty_space_inner\"><\/span><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid dt-default\" style=\"margin-top: 0px;margin-bottom: 0px\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>NUTRITION: BEFORE GAME<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For optimal energy usage, use a high carbohydrate diet 2-3 days prior to games<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Avoid slow digestion and stomach aches by avoid fatty foods a few hours before and after exercise<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Focus on macronutrients: Carbohydrates, Protein, and Fat<\/span><\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 12px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1572297927059\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h4>A Good Rule of Thumb<\/h4>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div  class=\"wpb_single_image wpb_content_element vc_align_left\">\n\t\t\n\t\t<figure class=\"wpb_wrapper vc_figure\">\n\t\t\t<div class=\"vc_single_image-wrapper   vc_box_border_grey\"><img loading=\"lazy\" decoding=\"async\" width=\"297\" height=\"384\" src=\"https:\/\/rapidsyouthsoccer.org\/wp-content\/uploads\/2019\/10\/1.jpg\" class=\"vc_single_image-img attachment-large\" alt=\"muscle-building-macros-infographic\" title=\"muscle-building-macros-infographic\" srcset=\"https:\/\/rapidsyouthsoccer.org\/wp-content\/uploads\/2019\/10\/1.jpg 297w, https:\/\/rapidsyouthsoccer.org\/wp-content\/uploads\/2019\/10\/1-232x300.jpg 232w\" sizes=\"(max-width: 297px) 100vw, 297px\"  data-dt-location=\"https:\/\/rapidsyouthsoccer.org\/news\/health-wellness\/nutrition-hydration-guide\/attachment\/1-4\/\" \/><\/div>\n\t\t<\/figure>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 10-12% of total calories is sufficient, you don\u2019t need protein in excess.\u00a0 <\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Good sources of protein: fish, lean meat, eggs, dairy, nuts, soy, peanut butter<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 24px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>NUTRITION: NIGHT BEFORE GAME<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><ul>\n<li><span style=\"font-weight: 400;\">Pasta is always a good choice along with: Salad (little dressing), Vegetables (fresh, frozen, or steamed), Rice (steamed or boiled), beans or lentils, Lean Meat, Cheese &amp; Crackers, Fish, Fresh or dried fruit, Poultry (not fried) Sweet potatoes (not fried), Pretzels.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sweet tooth people: Sherbert\/Sorbet (1 scoop)<\/span><\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 24px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>NUTRITION: DAY OF GAME<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><p><span style=\"font-weight: 400;\">It is recommended that players eat 2-3 hours prior to games and exercising.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breakfast: Bagels, raisin bran, oatmeal, bran muffin, breads (all varieties), yogurt, toast (1-2 slices), apple, orange, fruit, and vegetable juice; water, milk, fruit bars, Fig Newton\u2019s, fruit (fresh or dried), raisins, banana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunch: Sandwich with 2 ounces lean meat, fish or poultry is suggested. Sides include a cup of stock soup, bagel, Apple, orange, fruit and vegetable juice, water, milk shake, Fruit bars, Fig Newton\u2019s, fruit (fresh or dried), raisins, banana, apple, cheese and crackers, pretzels, and saltines.<\/span><\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 24px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>NUTRITION: POST-GAME<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It is important to get some sort of protein in the system within 30 minutes of finishing a game or practice.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ex: High protein, protein bar or protein shake<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then within 90 minutes get in a full meal. <\/span><\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 24px\"><span class=\"vc_empty_space_inner\"><\/span><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid dt-default\" style=\"margin-top: 0px;margin-bottom: 0px\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h3>HYDRATION<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"standard-arrow bullet-top\"><ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Fluids are just as important as nutrition<\/strong> and athletes need to start hydrating at least 2-3 days PRIOR to competitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbonated, high sugar and caffeinated beverages should be avoided.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Water is the drink of choice<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rule of thumb: An athlete should drink \u00bd their body weight in oz of water per day when <\/span><span style=\"font-weight: 400;\">not<\/span><span style=\"font-weight: 400;\"> exercising. 2x that if they are playing a game that day<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ex: Athlete weighs 140lbs, should drink 70oz of water\/day. 140oz if the athlete has a practice or game that day.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gatorade Zero (no sugar) before and during practice\/game for electrolyte replacement<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fluids should be at or around room temperature for quicker body absorption<\/span><\/li>\n<\/ul>\n<\/div><div class=\"vc_empty_space\"   style=\"height: 36px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><strong>One important note to add is that moderation is a key component of proper nutrition. Be sure that you are intentional and disciplined with what you are putting in your body and pay attention to how your body responds.<\/strong><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"vc_empty_space\"   style=\"height: 36px\"><span class=\"vc_empty_space_inner\"><\/span><\/div><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center vc_separator_no_text vc_sep_color_grey wpb_content_element  wpb_content_element\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span class=\"vc_sep_line\"><\/span><\/span><span class=\"vc_sep_holder vc_sep_holder_r\"><span class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n\t<div class=\"wpb_text_column wpb_content_element \" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><em>Find out more about the CRYSC Sports Medicine Program by visiting our <a href=\"https:\/\/rapidsyouthsoccer.org\/sports-medicine\/\">website<\/a>. For any question or concerns related to hip flexor pain, sports medicine, or athletic training, please reach out to the CRYSC Head Athletic Trainer, Julie Graves, at <a href=\"mailto:julie.graves@rapidsyouthsoccer.org\">julie.graves@rapidsyouthsoccer.org<\/a>.<\/em><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid dt-default\" style=\"margin-top: 0px;margin-bottom: 0px\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><\/div><\/div><\/div><\/div>\n<\/div>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Nutrition &amp; Hydration Guide Posted by: Julie Graves | Head Athletic Trainer NUTRITION: BEFORE GAME For optimal energy usage, use a high carbohydrate diet 2-3 days prior to games Avoid&hellip;<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":851,"featured_media":12112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[291],"tags":[],"acf":[],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/posts\/12094"}],"collection":[{"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/users\/851"}],"replies":[{"embeddable":true,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/comments?post=12094"}],"version-history":[{"count":1,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/posts\/12094\/revisions"}],"predecessor-version":[{"id":25135,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/posts\/12094\/revisions\/25135"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/media\/12112"}],"wp:attachment":[{"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/media?parent=12094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/categories?post=12094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rapidsyouthsoccer.org\/wp-json\/wp\/v2\/tags?post=12094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}