When athletes get to the high school level they are introduced to the concept of "two-a-days" - training early in the morning before school PLUS after-school practices. These double-training days can be physically demanding on the athletes and without proper nutrition they run the risk of injury, getting sick, or burning out before the season actually kicks off. Nutrition is the foundation of every player's success on the field and wellbeing off the field.
It is imperative that athletes eat before and after every training session, regardless of the time of day, even if it is in liquid form. Carbohydrates and hydration should be the top priority on these days with whole, minimally processed foods being the most ideal as they offer more bang for your buck and won't slow the player down while training.
Here is a sample day of what a balanced fueling strategy might look like for a high school soccer player on a two-a-day training schedule (exact amounts and sizes of snacks/meals may vary by player based on caloric needs):
Snack before morning training: slice of bread with peanut butter, water or sports drink
Recovery drink post-workout: low-fat chocolate milk and banana OR protein smoothie
Breakfast: egg sandwich, Greek yogurt with berries & granola
Lunch: deli meat sandwich on wheat bread, pretzels, fruit, and sports drink
Pre-practice snack: trail mix, banana, crackers, sports drink/water
Dinner: lean protein, nutrient-dense carbohydrates (whole grain pasta, vegetables, fruits), and dairy, water
All of these foods (except for dinner) can be easily prepared ahead of time, packaged up and brought with them to school. If the athlete has a locker at school it might be a good idea to have easy-to-store snacks & drinks in their locker for those times when preparation or time is limited in the morning. The goal is to be consistently fueled and hydrated throughout the day to avoid energy crashes and to promote optimal performance during all training. High School soccer players are notorious for under-fueling during the day, but all it takes is a little preparation and having a plan in place to make it through those tough two-a-days like a pro.
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