Table of Contents
Acknowledgements 10
Foreword 11
Section I Day-to-Day Eating for Energy
Chapter 1 Daily Eating for Health and High Energy 13
Chapter 2 Breakfast: The Meal of Champions 29
Chapter 3 Lunch, Snacks, and Dinner 39
Chapter 4 Vitamins and Supplements for Soccer Players 55
Section II Carbs, Protein, Fats, and Fluids-The Right Balance
Chapter 5 Carbohydrates: The Fundamental Fuel 63
Chapter 6 Protein for Muscles 73
Chapter 7 Fats-The Right Kinds for Your Sports Diet 89
Chapter 8 Fluids, Water, and Sports Drinks 97
Chapter 9 Commercial Sports Foods: Convenience or Necessity? 109
Section III Sports Nutrition-Eating to Win
Chapter 10 Fueling Before Practices and Games 117
Chapter 11 Foods and Fluids During Practices and Games 127
Chapter 12 Recovery After Intense Practices and Games 133
Chapter 13 Tips for Tournaments and Traveling Soccer Players 141
Section IV Weight and Soccer
Chapter 14 Energy Needs of Soccer Players 151
Chapter 15 Bulking Up Healthfully 159
Chapter 16 Getting Lighter and Leaner 165
Chapter 17 Dieting Gone Awry 177
Winning Recipes: Eating with a Purpose 187
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Manya Makoski's Snickerdoodle Pancakes
Karina LeBlanc's Game Day Pancakes
Nikki Krzysik's and Lydia Williams' Soufflé Omelet
Christie Rampone's Carrot Apple Muffins
Good Grain Granola
Baked French Toast
Smoothies & Munchies 197
Cori Alexander's Strawberry Banana Smoothie
Nicole Barnhart's Peanut Butter Smoothie
Natalie Spilger's Pick-Me-Up Trail Mix
Wozzie's Wild Guacamole
Hot 'n Cheesy Black Bean Spinach Dip
Soups, Stews, Chili 202
Christie Welsh's Chicken Noodle Soup
Karina LeBlanc's Chicken Stew
Aly Wagner's Turkey Chili
Kacey White's Grandmother's Shrimp Gumbo
Rosana's Feijoada
Side Dishes 208
Brandi Chastain's Avocado Salad
Stephanie Cox's Tossed Salad with Cranberries and Pecans
Cat Whitehill's Sweet Potato Fries
Rachel Buehler's Easy Party Chicken Wings
Tomato Casserole
Heather O'Reilly's Herb Baked Potatoes
Oodles of Noodles Pudding (Kugel)
Quinoa Salad
Main Meals 216
Carli Lloyd's Vegetable Quiche
Kristine Lilly's Chicken with Mushrooms and Roasted Potatoes
Val Henderson's Braised Moroccan Chicken
Kristine Lilly's Pasta with Chicken
Keeley Dowling's Barbeque Salmon Homare Sawa's Sushi
Nancy Augustyniak Goffi's Enchilada Casserole
Marta's Signature Lasagna
Brittany Bock's Brats
Sophia Perez's Burgers with a Difference
Tasha Kai's Favorite Fried Rice
Aya Miyama's Japanese-style Hamburgers
Bagel Panini
Mexican Pizza
Sweets and Treats 231
Abby Wambach's Date Bars
Allison Falk's Black Bottom Cupcakes
Peanut Butter Cereal Bars
Apple Snack Cake
Additional Resources 236
Recommended Reading 237
Internet Resources 238
Soccer Resources 239
Index 242
Photo Credits 255
