Sporting CT
NUTRITION
Preparing for optimal sports performance is critical to the success of any athlete. At Sporting CT we recognize the need to provide our members with as much information and education a possible to ensure they are finely placed to both fulfill their potential and realize maximum success.
Overview
We believe that nutrition plays a crucial role into players performance as we want our players to be ready at training and games in order to maximize their full development.
Below are two documents designed by National Federations that provide insight into and examples of good meals both pre and post soccer games to ensure your child is capable of being at their best the moment they step foot on the field.
NUTRITION BY AGE
What to eat before and after games to keep you ready for ultimate performance.
U8-U11
How can you help improve your kids’ nutrition?
Summary & recommendations:
- How much should kids eat? They should eat until they are no longer hungry.
- What should kids eat? A mix of mostly whole, minimally processed foods.
- What should kids drink? Mostly water and unsweetened teas.
General guidelines:
- Vegetables – 3-5 servings/day (serving size = fist)
- Fruit – 2-3 servings/day (serving size = fist)
- Beans/legumes/meat/eggs – 2-3 servings/day (serving size = palm)
- Whole grains – 2-3 servings/day (serving size = fist)
- Nuts/seeds/olives/avocado/coconut – 2-3 servings/day (serving size = thumb).
Start with some simple basic strategies:
- Strategy #1: Choose whole, minimally processed foods
- Kids are a prime target for processed food marketing. Unfortunately, these foods are usually full of junk.
- cut sugar
- You can tell when kids have eaten too much sugar; your former little angel is suddenly screaming, tantrum-throwing, wall-climbing demon
- be mindful of hidden sugar sources (see list here)
- infographic & info on processed foods
- Strategy #2: Incorporate fruits and vegetables
- Problem: Kids don’t like the taste of vegetables.Solution: Prepare vegetables differently. Try roasting, making into a soup, sneaking veggies into a shake with fruit, or serving them raw. And remember, it might require ten or more exposures before a child embraces a new food. So give it time. Keep trying new options. And keep looking for ways to incorporate veggies into meals
- Strategy #3: Vitamins and minerals
- Strategy #4: Help kids eat the right amount
- Given the right conditions, kids tend to be intuitive eaters. Their body cues tell them how much they need. Their ability to self regulate can be messed up by things like: inappropriate portion sizing, processed foods, restricting foods, labeling some foods as “bad”, eating while rushed, distracted, or on the go.
Article Link: https://www.precisionnutrition.com/all-about-nutrition-for-kids
Other helpful resources:
- 9 Ways to Take the Anxiety Out of Nutrition for Kids. [Infographic]
- infographic & info on processed foods
- portion control guide
- ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]
- ‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
- How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]
- 25 ways to eat well on the go. [Infographic]
- The power of sleep. [Infographic]
- Nutrition for injury recovery
- what should you eat when sick?
- Sports Nutrition Guides
U12-U14
How can you help improve your kids’ nutrition?
Summary & recommendations:
- How much should kids eat? They should eat until they are no longer hungry.
- What should kids eat? A mix of mostly whole, minimally processed foods.
- What should kids drink? Mostly water and unsweetened teas.
General guidelines:
- Vegetables – 3-5 servings/day (serving size = fist)
- Fruit – 2-3 servings/day (serving size = fist)
- Beans/legumes/meat/eggs – 2-3 servings/day (serving size = palm)
- Whole grains – 2-3 servings/day (serving size = fist)
- Nuts/seeds/olives/avocado/coconut – 2-3 servings/day (serving size = thumb).
Start with some simple basic strategies:
- Strategy #1: Choose whole, minimally processed foods
- Kids are a prime target for processed food marketing. Unfortunately, these foods are usually full of junk.
- cut sugar
- You can tell when kids have eaten too much sugar; your former little angel is suddenly screaming, tantrum-throwing, wall-climbing demon
- be mindful of hidden sugar sources (see list here)
- infographic & info on processed foods
- Strategy #2: Incorporate fruits and vegetables
- Problem: Kids don’t like the taste of vegetables.Solution: Prepare vegetables differently. Try roasting, making into a soup, sneaking veggies into a shake with fruit, or serving them raw. And remember, it might require ten or more exposures before a child embraces a new food. So give it time. Keep trying new options. And keep looking for ways to incorporate veggies into meals
- Strategy #3: Vitamins and minerals
- Strategy #4: Help kids eat the right amount
- Given the right conditions, kids tend to be intuitive eaters. Their body cues tell them how much they need. Their ability to self regulate can be messed up by things like: inappropriate portion sizing, processed foods, restricting foods, labeling some foods as “bad”, eating while rushed, distracted, or on the go.
Article Link: https://www.precisionnutrition.com/all-about-nutrition-for-kids
Other helpful resources:
- 9 Ways to Take the Anxiety Out of Nutrition for Kids. [Infographic]
- infographic & info on processed foods
- portion control guide
- ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]
- ‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
- How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]
- 25 ways to eat well on the go. [Infographic]
- The power of sleep. [Infographic]
- Nutrition for injury recovery
- what should you eat when sick?
- Sports Nutrition Guides
U15-U18
How can you help improve your kids’ nutrition?
Summary & recommendations:
- How much should kids eat? They should eat until they are no longer hungry.
- What should kids eat? A mix of mostly whole, minimally processed foods.
- What should kids drink? Mostly water and unsweetened teas.
General guidelines:
- Vegetables – 3-5 servings/day (serving size = fist)
- Fruit – 2-3 servings/day (serving size = fist)
- Beans/legumes/meat/eggs – 2-3 servings/day (serving size = palm)
- Whole grains – 2-3 servings/day (serving size = fist)
- Nuts/seeds/olives/avocado/coconut – 2-3 servings/day (serving size = thumb).
Start with some simple basic strategies:
- Strategy #1: Choose whole, minimally processed foods
- Kids are a prime target for processed food marketing. Unfortunately, these foods are usually full of junk.
- cut sugar
- You can tell when kids have eaten too much sugar; your former little angel is suddenly screaming, tantrum-throwing, wall-climbing demon
- be mindful of hidden sugar sources (see list here)
- infographic & info on processed foods
- Strategy #2: Incorporate fruits and vegetables
- Problem: Kids don’t like the taste of vegetables.Solution: Prepare vegetables differently. Try roasting, making into a soup, sneaking veggies into a shake with fruit, or serving them raw. And remember, it might require ten or more exposures before a child embraces a new food. So give it time. Keep trying new options. And keep looking for ways to incorporate veggies into meals
- Strategy #3: Vitamins and minerals
- Strategy #4: Help kids eat the right amount
- Given the right conditions, kids tend to be intuitive eaters. Their body cues tell them how much they need. Their ability to self regulate can be messed up by things like: inappropriate portion sizing, processed foods, restricting foods, labeling some foods as “bad”, eating while rushed, distracted, or on the go.
Article Link: https://www.precisionnutrition.com/all-about-nutrition-for-kids
Other helpful resources:
- 9 Ways to Take the Anxiety Out of Nutrition for Kids. [Infographic]
- infographic & info on processed foods
- portion control guide
- ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]
- ‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
- How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]
- 25 ways to eat well on the go. [Infographic]
- The power of sleep. [Infographic]
- Nutrition for injury recovery
- what should you eat when sick?
- Sports Nutrition Guides
U-23 Men
How can you help improve your players’ nutrition?
Can emphasize how they can cook for themselves & provide appropriate links/ resources.
Summary & recommendations:
- How much should kids eat? They should eat until they are no longer hungry.
- What should kids eat? A mix of mostly whole, minimally processed foods.
- What should kids drink? Mostly water and unsweetened teas.
General guidelines:
- Vegetables – 3-5 servings/day (serving size = fist)
- Fruit – 2-3 servings/day (serving size = fist)
- Beans/legumes/meat/eggs – 2-3 servings/day (serving size = palm)
- Whole grains – 2-3 servings/day (serving size = fist)
- Nuts/seeds/olives/avocado/coconut – 2-3 servings/day (serving size = thumb).
Start with some simple basic strategies:
- Strategy #1: Choose whole, minimally processed foods
- Kids are a prime target for processed food marketing. Unfortunately, these foods are usually full of junk.
- cut sugar
- You can tell when kids have eaten too much sugar; your former little angel is suddenly screaming, tantrum-throwing, wall-climbing demon
- be mindful of hidden sugar sources (see list here)
- infographic & info on processed foods
- Strategy #2: Incorporate fruits and vegetables
- Problem: Kids don’t like the taste of vegetables.Solution: Prepare vegetables differently. Try roasting, making into a soup, sneaking veggies into a shake with fruit, or serving them raw. And remember, it might require ten or more exposures before a child embraces a new food. So give it time. Keep trying new options. And keep looking for ways to incorporate veggies into meals
- Strategy #3: Vitamins and minerals
- Strategy #4: Help kids eat the right amount
- Given the right conditions, kids tend to be intuitive eaters. Their body cues tell them how much they need. Their ability to self regulate can be messed up by things like: inappropriate portion sizing, processed foods, restricting foods, labeling some foods as “bad”, eating while rushed, distracted, or on the go.
Article Link: https://www.precisionnutrition.com/all-about-nutrition-for-kids
Other helpful resources:
- 9 Ways to Take the Anxiety Out of Nutrition for Kids. [Infographic]
- infographic & info on processed foods
- portion control guide
- ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]
- ‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
- How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]
- 25 ways to eat well on the go. [Infographic]
- The power of sleep. [Infographic]
- Nutrition for injury recovery
- what should you eat when sick?
- Sports Nutrition Guides
U-23 Women
How can you help improve your players’ nutrition?
Can emphasize how they can cook for themselves & provide appropriate links/ resources.
Summary & recommendations:
- How much should kids eat? They should eat until they are no longer hungry.
- What should kids eat? A mix of mostly whole, minimally processed foods.
- What should kids drink? Mostly water and unsweetened teas.
General guidelines:
- Vegetables – 3-5 servings/day (serving size = fist)
- Fruit – 2-3 servings/day (serving size = fist)
- Beans/legumes/meat/eggs – 2-3 servings/day (serving size = palm)
- Whole grains – 2-3 servings/day (serving size = fist)
- Nuts/seeds/olives/avocado/coconut – 2-3 servings/day (serving size = thumb).
Start with some simple basic strategies:
- Strategy #1: Choose whole, minimally processed foods
- Kids are a prime target for processed food marketing. Unfortunately, these foods are usually full of junk.
- cut sugar
- You can tell when kids have eaten too much sugar; your former little angel is suddenly screaming, tantrum-throwing, wall-climbing demon
- be mindful of hidden sugar sources (see list here)
- infographic & info on processed foods
- Strategy #2: Incorporate fruits and vegetables
- Problem: Kids don’t like the taste of vegetables.Solution: Prepare vegetables differently. Try roasting, making into a soup, sneaking veggies into a shake with fruit, or serving them raw. And remember, it might require ten or more exposures before a child embraces a new food. So give it time. Keep trying new options. And keep looking for ways to incorporate veggies into meals
- Strategy #3: Vitamins and minerals
- Strategy #4: Help kids eat the right amount
- Given the right conditions, kids tend to be intuitive eaters. Their body cues tell them how much they need. Their ability to self regulate can be messed up by things like: inappropriate portion sizing, processed foods, restricting foods, labeling some foods as “bad”, eating while rushed, distracted, or on the go.
Article Link: https://www.precisionnutrition.com/all-about-nutrition-for-kids
Other helpful resources:
- 9 Ways to Take the Anxiety Out of Nutrition for Kids. [Infographic]
- infographic & info on processed foods
- portion control guide
- ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]
- ‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
- How to eat healthy on a budget: 5 ways to prioritize nutrition while reducing cost. [Infographic]
- 25 ways to eat well on the go. [Infographic]
- The power of sleep. [Infographic]
- Nutrition for injury recovery
- what should you eat when sick?
- Sports Nutrition Guides
