How you play on game day depends on what you eat and drink for a few days before, not what you ate a few hours before.
Eat healthy all the time -- fruits, vegetables, salads, pastas, whole grain cereals and breads -- drink lots of water and get enough sleep and you'll be ready to play hard.
You should be eating lots of carbohydrates -- starches from whole-grain breads, pasta, cereal, rice and lentils and sugar from fruits and vegetables. Carbs are what give you power and stamina in strenuous exercise lasting longer than an hour (like a soccer game, duh!).
What you eat when is important.
If you gobble french fries an hour before a game, you will feel like the soccer ball is in your stomach, not on the field! That's because when you're playing hard your heart sends a lot of blood to your muscles instead of to your digestive system. Whatever you ate just sits in your stomach, undigested, causing cramps and gas.
| 1. Dress your child completely. Do not arrive to play with shin guards flapping or shirt that is not tucked in.
2. Provide layers in cooler weather. Players should arrive with long pants over their shorts and should wear turtlenecks under their jerseys.
3. Take off all jewelry, including watches and hair clips. This is a youth soccer safety regulation.
4. Slather on sunscreen. Even on cloudy days, the sun can break through.
5. Arrive at games or practice early or on time.
6. Make sure your child has eaten a good meal one to two hours before playing. Include fluids for proper hydration.
7. Take your child to the bathroom before playing. Players of all ages, especially if they are nervous, sometimes need to be reminded.
8. Always have at least TWO water bottles.
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PLEASE MAKE SURE YOUR CHILD GETS ENOUGH SLEEP THE NIGHT BEFORE!!!
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AND MOST IMPORTANTLY ALWAYS COME TO PRACTICE AND GAMES WITH A,
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SMILE
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POSITIVE ATTITUDE
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AND FULL GEAR
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