Match Day Nutrition
Fuel Up at Pre-Game Breakfast or Lunch
This meal should include plenty of carbs, a decent amount of protein, and a little healthy fat. Aim for whole grains like brown rice, quinoa, and whole grain bread/pasta. These carbohydrates will fill your fuel stores and increase your energy, strength, and stamina during the game!
*Try to avoid foods high in fat (added cheese and sauces), sodium, and fiber.
Main Nutrition Issues
- Running out of fuel/hitting the wall/bonking
- Losing Intensity during last part of match
- Becoming Progressively dehydrated
- Gastrointestinal problems (30-70%):
- Stomach cramps
- Bloating/excessive flatulence
- Constipation
- Intermittent diarrhea
Pre-Training/Match Day Fuel
30 to 60 minutes before, 30 t0 60 g of carbs.
- Gatorade Endurance Formula (Flavor: Lemon-Lime)
- (24 oz – 42 grams CHO, 600mg Sodium)
- Clif /GU Gels (1 gel = 22-24 grams CHO, 60-90 mg sodium)
- Clif /GU Energy Chews (3 chews = 24 grams CHO, 70 mg sodium)
- Clif Bar Minis (1 bar = 17-18 grams CHO, 65-100 mg sodium)
- Pretzels (1 oz = 23 grams CHO, ~450 mg sodium)
- Fruit
Healthy Match Day Meals on the Road
- Chipotle
- Chicken, Steak, or Tofu “Burrito” Bowl with Brown Rice + add guacamole
- Crazy Bowls
- Bowls: Chicken, Tofu, Salmon, Steak Bowl with quinoa/brown rice
- Regular Teriyaki, Fajita, Power, Thai Bowls + salad/soup or chips + salsa on side
- Whole wraps: Traditional, Veggie, Teriyaki, BBQ, Buffalo
- Salads: Spinach Arugula, Tossed Kale Quinoa (add to full bowl)
- Soup: Santa Fe Soup (add to full bowl)
- Bowls: Chicken, Tofu, Salmon, Steak Bowl with quinoa/brown rice
- Jersey Mikes and Jimmy Johns:
- Bread/Wrap: Whole Wheat
- Meat: Turkey, Chicken, Tuna
- Cheese: Provolone, Swiss
- Veggies: Lettuce, Tomato, Grilled Pepper, Onion, and Mushroom
- Sauces: Oil and Vinegar, Mustard, Seasonings
- Sides: Miss Vickie’s, Sun Chips
- Panera Breakfast & Lunch:
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Breakfast:
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Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat
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Ham, Egg, Cheese & Roasted Tomato on Whole Grain Farm Style Bread
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Steel Cut Oatmeal with Almonds, Quinoa & Honey; *Add Greek yogurt on side for extra protein!!
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Sprouted Grain Bagel (add 2 T peanut butter & sliced banana + low fat, plain Greek yogurt)
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- Lunch:
- Sandwiches (full sandwich with salad or soup):
- Turkey sandwich on whole grain (with salad or soup)
- Roasted turkey & avocado BLT on country rustic or whole grain
- Salad (with full sandwich):
- Ancient grain & arugula with chicken salad
- Asian sesame salad with chicken
- Caesar salad with chicken
- Sandwiches (full sandwich with salad or soup):
-
- Noodles & Company:
- Healthy pasta base: spaghetti, pesto cavatappi, Japanese pan noodles
- Add noodles to a salad
- Ask for double veggies with any pasta dish
- Cut cream from sauces and ask for less cheese with your pasta dish or salad
- Ask for gluten-free fusilli noodles or rice noodles to reduce your exposure if you are sensitive to gluten
- Add lean protein to your dish such as grilled chicken, grilled steak, shrimp or tofu
—–
Diana Robison
MLS, Sporting KC Sports Performance Dietician