What's for lunch?

It depends on how much time there is between games. In a perfect world, 3 hours or more is always ideal. Carbohydrates should be the focus. Pasta, rice, veggies, potatoes (baked NOT fried), breads and cereals. Lean meats in very small amounts. Skip the sodas please. Water or a sport drink is better. Sub sandwiches are okay. Just go for the lean meats and avoid all the fatty extras like mayo, oil, cheese, etc. If you must have a burger (NOT recommended) - no cheese. And remember no fries either. Save that for the day after the tournament.

When you only have a few hours or less inbetween games, apples, bananas, raisins, pretzels, cereal (even dry), granola bars, bread sticks, fig newtons, bagels, english muffin, blueberry muffin, fruit juice, etc. Remember to avoid the foods that cause you stomach upset. And most importantly - Drink water!

Your Post-Game Meal

After the game, much of the glycogen in your muscle and liver tissue has been used up and the creation of new muscle protein slows. To promote glycogen recovery, consume nutritious foods and drinks that are high in carbohydrates. When you eat the right foods, your body can replace lost glycogen rapidly and normal creation (synthesis) of new proteins can resume.

Whole foods like cereals, whole grain breads and pastas are ideal for total recovery. These foods contain proteins, minerals and vitamins in addition to carbohydrates. You need these other nutrients along with high levels of carbohydrates for a complete, rapid recovery.

To assist in total, rapid recovery, you should eat nutritious foods and drinks as soon as you can tolerate them after an event or practice. Ideally, you should eat food within two hours afterward. And remember to drink plenty of fluids, even if you aren't thirsty. Keep your fluid levels up!

PS - A general rule of thumb for water/fluid intake is 1/2oz for every pound of body weight. i.e. 100lbs = 50oz of water daily. Adjust your intake to your needs. Cold & dry weather can increase your fluid needs as much as hot weather.

Hydration

Plain, cool water is the fluid of choice when the actual exercise does not last longer than 60-90 minutes, including a tough practice session. You don't need an energy source in the fluid you drink to rehydrate if you've been eating properly. However, in some situations such as soccer tournaments where several games are being played each day. sport drinks containing carbohydrates and electrolytes can be a boost. 

• Drink plenty of water 24 hours before an event. 
• About 15-30 minutes before the start of the game or practice, drink a cup or more of water. 
• During the game or practice (if it's high-intensity) drink 4-8oz of water every 15-20 minutes if you can. drinking too much could cause stomach cramps. 
• Drink plenty of fluids after the game. 
• Remember to drink BEFORE you get thirsty. If you're thirsty, your body may already be dehydrated. 

Signs of Heat Exhaustion

Weakness, dizzines, headache, nausea or vomiting, fainting. The skin may be cool & moist and the puls rate will be fast & weak. TREATMENT: drink cool beverages, rest, take a cool shower, bayh or sponge bath, get into an air-conditioned evironment and wear lightweight clothing. Heat stroke occurs when the body becomes unable to control its temperature and the sweating mechanism fails so the body in unable to cool down. Body temperature may rise to 106 or higher within 10-15 minutes.

Signs of Heat Stroke

An extremely high body temperature 9above 103), red, hot, and dry skin (no sweating), rapid & strong pulse, throbbing headach, dizziness, nausea, confusion and even unconsciousness. TREATMENT: Call for IMMEDIATE medical assistance & cool the victim immediately using whatever methods available. Sponge with cool water, spray with cool water from a hose, place in a cool shower, immerse in a tub of cool water. 

Tracee Sidell  C.N.C., C.S.N.C.
Certified Sports Nutrition Counselor