Game Day Nutrition

• Training: well-balanced diet of 55-65% carbohydrates, 10-12% protein, 25-30% fat and plenty of fluids.
   
• 2-4 Hours Before A Tournament: high carbohydrate with protein and fat meal and plenty of fluids. Example-peanut butter and jelly sandwich and milk, spaghetti and meatballs and beverage, snacks--crackers and cheese, candy bars with nuts, energy bars.
   
• Immediately Before Competition: high carbohydrate snack and fluids. Example-fruits, sports beverages, crackers, bagels, etc.
   
• During Game: sports drink or water depending upon the heat and humidity.
   
• In Between Games (1 hour before game): high carbohydrate with protein and fat snack with plenty of fluids. Example-peanut butter and jelly sandwich or crackers, crackers and cheese, candy bar with nuts, energy bars.
   
• Immediately After Games: high carbohydrate and protein with fat meal. Tolerated foods before and during competition vary by individual.

From the US Youth Soccer Coaches Connection eNewsletter - June 29th, 2004