|| TRAINING

Jordan Quinlan // Northern State University Women ’ s Soccer Assistant Coach

Fruits : 3 Servings / Day

Strawberries , pomegranates , apples , cherries , raspberries , watermelon , oranges , peaches , apricots , tangerines , nectarines , bananas , pineapple , mango , kiwi , avocado , melon , blueberries , blackberries , plums

Vegetables : 4 Servings / Day

Tomato , radish , onions , carrots , squash / zucchini , corn , bell peppers , broccoli , spinach / leafy greens , green beans , peas , cucumber , celery , Brussels sprouts , eggplant , cauliflower , artichoke , mushroom , beans / legumes

Why eat the rainbow ? » Red : Prevent cell damage » Orange / Yellow : Immune function » Green : Lung and liver health

» Blue / Purple : Brain and memory function , balance and vision

Hydration Timing

» Before Exertion : 2-3 Hours Before 16oz (~ 1 bottle of water )

» 15 Minutes Before : 8oz

» During Exertion : 2-3 large gulps every 20 minutes

» After Exertion : 16-20oz of fluid per pound lost ( 1-1.5 water bottles per pound lost )

Tips to Stay Hydrated

» Keep a filled water bottle with you throughout the day

» Monitor your urine color ( clear to pale yellow )

» Weigh in pre- and post-practice to determine amount of water lost

» If you are a salty sweater , eat salty foods pre- and post-exertion

» Fruits and vegetables are made mostly of water and are a great source to add fluids to meet your hydration needs ( plus they provide vitamins and minerals to the body )

» Limit caffeine ( 200mg / day ) and alcohol

Performance declines with as little as 1 % decrease in body weight from water ( sweat ) loss .

Why Breakfast ?

» Breakfast means “ breaking fast ,” kick starting your metabolism and balancing blood sugar levels that dropped as you slept

» First meal of the day that prepares your body for high energy expenditure

» Will help reduce binge-eating tendencies later in / throughout the day

Breakfast Ideas

» Hard-boiled eggs , bell peppers , spinach and tomatoes

» Overnight oats or oatmeal

» Greek yogurt and granola or cottage cheese with fresh fruit

» Whole wheat toast with nut butter and banana

» Smoothies with spinach , fruit and Greek yogurt

Chia and flax seed are great options to add to smoothies , oatmeal or yogurt to increase fiber intake and keep you fuller , longer .

28 | Soccer Journal