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Medstar Health Monday - Week 15

Fueling for a Big Tournament - World Cup Nutrition

Soccer is a popular team sport that involves high intensity, intermittent exercise with occasional rest periods. Good
nutrition can make a difference in how your child performs on and off the field. When it comes to tournament
weekends, a little extra planning with food intake can help your child perform well during games. Glycogen is the way
our bodies store carbohydrate in our muscles. It’s best to begin storing the carbohydrate the night before the
tournament/game. This is often referred to as “carb-loading” so that the muscles are rested and filled with glycogen.
This can be done with a high carbohydrate dinner that is moderate in protein and low in fat. Carbohydrate rich foods
include pasta, rice and potatoes. Try not to eat too late if possible so your body is able to store the carbohydrates. Note
that each soccer player is different, and some may be more active than others depending on the position and time in
the game. In general, if there is less than 90 minutes of activity, then there is no need to carbohydrate load the night
before. On game day, it is good to have a carbohydrate rich breakfast within an hour of waking or a snack an hour
before game time to increase energy availability and speed post exercise recovery. It’s also good to drink fluids in the
hours leading up to the game to prevent dehydration.

Pre-Exercise Foods and Fluids (1-4 hours before exercise)
• Peanut butter and honey on bread, a piece of fruit, and yogurt or a yogurt smoothie
• Oatmeal and a banana
• Yogurt, granola, and fruit
• Bagel
• Ready to eat cold cereal with milk

Eating During Exercise (30-60g carbohydrate per hour for exercise that exceeds 60 minutes)
• Medium Banana
• Energy Gel/Chews
• 16 oz of sport drink

Eating for Recovery
If you have 2 performances per day and your next performance is within 8 hours, recovery nutrition is crucial. If your
player does not have much of an appetite after a game, choose liquid foods to help replenish muscles. Carbohydrates,
fluid, and protein are all important when it comes to recovery nutrition after intense physical activity.
• Smoothie made with yogurt and berries
• Sports drink and a nutrition bar/granola bar
• Graham crackers with peanut butter and milk
• Turkey and cheese sandwich
• Rice bowl with beans or lean protein

Click here to find out more about World Cup Nutrition

Baltimore Union Sports Medicine Team

Union Sports Medicine Liaison: Bryan Caplan, DPT, MTC ([email protected])
Athletic Trainer:Amber Radtke, MS, LAT, ATC, NASM-CES ([email protected])
Strength and Conditioning Coach: Jay Dyer, CSCS ([email protected])
Vice President of MedStar Sport Medicine: Sean Huffman
Director of MedStar Sports Medicine Research: Andy Lincoln

Baltimore City (Harbor Hospital)
Physician: Jeffrey Mayer, Leigh Ann Curl
Sports PT: Chadd Baldwin
Concussion PT: Emily Coates

Baltimore County (Franklin Square)
Urgent Care: MedStar Franklin Square ED
Physician: Frank Dawson, David Cohen, Christopher Looze
Sports PT: Ryan Zimmerman
Concussion PT: Michael Ariete, Jana Bille

Baltimore County (Dundalk)
Physician: Kelly Ryan
Sports & Concussion PT: Laura Long

Baltimore County (Timonium)
Urgent Care: MedStar Prompt Care Towson
Physician: Andrew Tucker, Richard Levine, Melita Moore
Sports PT: Chad Keller
Concussion PT: Patrick Miller

Harford County (Bel Air)
Urgent Care: MedStar Prompt Care
Physician: Sean Curtain
Sports PT: Chelsea Mitchell
Concussion PT: Adrienne Nelson
Concussion PT: Tori Palmer

Baltimore County (Perry Hall)
Urgent Care: MedStar Prompt Care
Sports PT: Stephanie Stover
Concussion PT: Mark Musselman

MedStar Sports Medicine is the official medical team for the Baltimore Ravens, Baltimore Orioles, Washington Capitals, Washington Wizards, Baltimore Blast, Washington Spirit, and more than 50 additional professional, collegiate, high school, and club teams.


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