Many athletes believe eating in the afternoon is sinful. They self-inflict "Thou shalt not snack" as an Eleventh Commandment. Then, if they succumb, they feel guilty this article is about sports nutrition questions.
Or more likely, younger players do not plan for after-school eating, and then train on empty. Hunger is neither bad nor wrong. It is a normal physiological function. You can expect to get hungry every four hours. If you have lunch at 11:00 or 12:00 P.M., your body needs fuel by 3:00 or 4:00 P.M.
If you think of your afternoon fuel as a “second lunch,” you’ll end up with wholesome food—a second sandwich, a mug of soup, or peanut butter on crackers and a (decaf) latte.sports nutrition questions In comparison, “afternoon snack” suggests candy, cookies and sweets—the goodies craved by soccer players who eat too little at breakfastandfirstlunch. Thepreferredsolutiontosweetcravingsistoprevent the cravings by eating more food earlier in the day, and having a second lunch laterintheafternoon. Thesecondlunchmaintainsafternoonenergyandhelps preventeveningover-eating.
Some players enjoy a second sandwich for their second lunch. But others like to graze on two or three wholesome snacks from this list. If you carry snacks with you, or keep a supply of "emergency food" in your soccer bag or your parents’ car that’s ready and waiting for the afternoon (or anytime) munchies, you can avoid the temptations that lurk in every convenience store, vending machine, or bakery.sports nutrition questions Try to pick items from two or three different food groups, such as carrots + cottage cheese + crackers; or graham crackers + peanut butter + apple. This ensures you’ve created a balanced snack to last you for the “long run.
Here are some fun soccer snack ideas:
Avocado chip mini sandwiches. Chips are salty and spicy enough on their own to accommodate plain avocado (as opposed to guacamole or other dip), and this is easy. Put avocado pieces between large chips, and serve as appetizers.
A Healthier S’more: Yael Averbuch of Sky Blue FC loves dark chocolate. She invented spreading squares of dark chocolate with peanut butter; try a little cinnamon on it too.sports nutrition questions It’s great on its own, but you can also try it between graham crackers.
Frozen Fruit. Blueberries, strawberries, grapes, oranges—all make fun and flavorful snacks when eaten right from the freezer.
Frozen yogurt cups. Buy blended flavors, put containers in freezer. A healthier alternative to an ice cream treat, it defrosts on the road and can be eaten thawed.
Vending machine or tournament snacks: Vending-machine cuisine, which resembles choices at tournaments, offers tough choices. But tucked among the lackluster choices, you may be able to find pretzels, peanuts, juice, yogurt, or even an apple.sports nutrition questions The good part about vending-machine snacks is that they are limited in size (e.g., only three cookies instead of the whole bag) and generally provide only 200 to 400 calories, not 2,000.
If you’re trying to decide between fatty or sugary choices (i.e., chips vs. jelly beans), remember that the sugar in jelly beans will appropriately fuel your muscles, whereas the fat in the chips will clog the arteries. (After eating a sugary snack, be sure to brush or rinse your teeth.) Tournaments often sell candy bars and M & M’s. Try to be equipped with better options so these don’t become your only choice.
Sweet treats: If it’s cookies, brownies, an ice cream sundae, or any other such treat that you crave once a week or so, we recommends you satisfy your hankering by enjoying the treat sports nutrition questions. You won't destroy your health with an occasional treat, as long as your overall diet tends to be wholesome, and as long as you eat it at a time that will not hurt your performance. You can still maintain a diet that averages 90% quality foods, 10% treats.
Sweets, treats, and fast foods are best saved for after the games. This was a vow Gloria’s teams young players made among themselves. Remember, you eat for yourself to enhance performance, and you do it for your team as well.
Healthful snacks and munchies: To reduce the temptation of the vending machine or tournament choices, keep handy in your soccer bag,sports nutrition questions locker or car a supply of wholesome options: whole-grain bagels, crackers, pretzels, fig bars, energy bars, granola bars, oatmeal-raisin cookies, graham crackers, raisins and other dried fruit, trail mix, V-8 juice, and juice boxes.
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