Food Guide for Soccer

( 1 )

Overview

This handy "how to" food guide address the nutrition questions and concerns of soccer athletes of all ages and abilities, to help them achieve success energy to spare.

Soccer athletes are hungry for good nutrition information. They have lots of food questions:

What should I eat before a game?

What about sports drinks?

How much protein should...

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Food Guide for Soccer

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Overview

This handy "how to" food guide address the nutrition questions and concerns of soccer athletes of all ages and abilities, to help them achieve success energy to spare.

Soccer athletes are hungry for good nutrition information. They have lots of food questions:

What should I eat before a game?

What about sports drinks?

How much protein should I be eating?

Food Guide for Soccer: Tips & Recipes from the Pros will answer those questions-plus others. This easy-to-read book offers practical tips, debunks nutrition myths, and is a simple "how to" resource for soccer players, their coaches and parents.

The text is sprinkled with quotes from professional soccer players as well as recipes, sample menus, and nutrition sidebars.

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Product Details

  • ISBN-13: 9781841262888
  • Publisher: Meyer & Meyer Sport
  • Publication date: 4/28/2010
  • Pages: 200
  • Sales rank: 233,450
  • Product dimensions: 6.50 (w) x 9.40 (h) x 0.60 (d)

Meet the Author

This handy how-to food guide addresses the nutrition questions and concerns of soccer athletes of all ages and abilities to help them reach their goals with energy to spare. It includes tasty recipes from some of the world's top women players.

Gloria Averbuch is an award-winning author of 12 previous books on running, exercise, health and fitness, several of which have been translated into various languages. Averbuch is the Director of Public Relations/Marketing for Sky Blue FC, one of the seven founding franchises of Women's Professional Soccer.

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Table of Contents

Acknowledgments 8

Dedication 8

Foreword 10

Preface 12

Section I Day-to-Day Eating for Energy

1 Daily Eating for Health and High Energy 15

2 Breakfast: The Meal of Champions 29

3 Lunch, Snacks, and Dinner 38

4 Vitamins and Supplements for Soccer Players 52

Section II Carbs, Protein, Fats, and Fluids-The Right Balance

Carbohydrates: The Fundamental Fuel 59

6 Protein for Muscles 66

7 Fats-The Right Kinds for Your Sports Diet 78

8 Fluids, Water and Sports Drinks 85

9 Engineered Sports Foods: Convenience or Necessity? 94

Section III Sports Nutrition-Eating to Win

10 Fueling Before Practices and Games 103

11 Foods and Fluids During Practices and Games 110

12 Recovery After Intense Practices and Gaines 115

13 Tips for Tournaments and Traveling Soccer Players 122

Section IV Weight and Soccer

14 Calorie Needs of Soccer Players 131

15 Bulking Up Healthfully 138

16 Getting Lighter and Leaner 143

17 Dieting Gone Awry 153

Winning Recipes-Eating with a Purpose 161

Breakfasts 164

Manya Makoski's Snickerdoodle Pancakes 164

Karina LeBlanc's Game Day Pancakes 165

Nikki Krzysik's and Lydia Williams' Soufflé Omelet 166

Christie Rampone's Carrot Apple Muffins 167

FC Gold Pride Good Grain Granola 168

Sky Blueberry FC Baked French Toast 169

Smoothies & Munchies 170

Cori Alexander's Strawberry Banana Smoothie 170

Nicole Barnhart's Peanut Butter Smoothie 171

Natalie Spilger's Pick-Me-Up Trail Mix 172

Wozzie's Wild Guacamole 173

Boston Breakers Black Bean Spinach Dip 174

Soups, Stews, Chili 175

Christie Welsh's Chicken Noodle Soup 175

Karina LeBlanc's Chicken Stew 176

Aly Wagner's Turkey Chili 177

Kacey White's Grandmother's Shrimp Gumbo 178

Rosana's Feijoada 179

Side Dishes 181

Branch Chastain's Avocado Salad 181

Stephanie Cox's Tossed Salad with Cranberries and Pecans 182

Cat Whitehall's Sweet Potato Fries 183

Rachel Buehler's Easy Party Chicken Wings 184

Atlanta Beat Tomato Casserole 185

Heather O'Reilly's Herbed Baked Potatoes 186

Chicago Red Stars Noodle Pudding 187

Saint Louis Athletica Quinoa Salad 188

Main Meals 189

Carli Lloyd's Vegetable Quiche 189

Kristine Lilly's Chicken with Mushrooms and Roasted Potatoes 190

Val Henderson's Braised Moroccan Chicken 191

Kristine Lilly's Pasta with Chicken 192

Keeley Dowling's Barbeque Salmon 193

Homare Sawa's Sushi 193

Nancy Augustyniak Goffi's Enchilada Casserole 194

Marta's Signature Lasagna 195

Brittany Bock's Brats 196

Sophia Perez's Burgers with a Difference 197

Tasha Kai's Favorite Fried Rice 198

Aya Miyama's Japanese-style Hamburgers 199

Philadelphia Independence Bagel Panini 200

Los Angeles Sol Mexican Pizza 201

Sweets and Treats 203

Abby Wambach's Date Bars 203

Allison Falk's Black Bottom Cupcakes 204

Washington Freedom Peanut Butter Cereal Bars 205

Women's Professional Soccer Apple Snack Cake 206

Additional Resources 208

Recommended Reading 209

Internet Resources 210

Selected References 212

Index 214

Photo Credits 224

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