What are some good meals to eat a week before a big soccer tournament?
A rule of thumb is to have a meal an hour or two before an event. Look to the pyramid. The recommendations of the U.S. Department of Agriculture/U.S. Department of Health and Human Services Food Guide Pyramid include a heavy emphasis on carbohydrates (55 to 60 percent). Separate the needs of adults from those of children. Young players should be eating plenty of calories with unsaturated fats. Watch iron and calcium. Adolescent athletes are at increased risk for deficiencies in these. Encourage children to eat a lot. Youth players should fuel like endurance athletes. They need calories and more calories. Have them eat often. Players should have a good meal one to two hours before playing and snack on fruit and/or sports drinks during the games. Choose the right foods. Fruits, whole grains and easy-to-digest foods (e.g. not fried) are the best choices. Avoid junk food. It can hamper performance. Remember fluids. Proper hydration is the most crucial aspect of sports nutrition. Refuel. Po
