FOOD GUIDELINES              
because soccer is such a high endurance sport I have listed below some great food/snack ideas.  These are not biblical, but they may be helpful for packing lunches, or team game meals.

Eggs:  excellent source of protein, multiple health benefits.

Oatmeal:       easily one of the best sources of carbohydrates, aka energy.

Chicken or Turkey Breast:   skinless, the leanest part with the most protein.

Lean Ground Beef:   packed with protein and so versatile.

Fruits and Vegetables:        provide great carbohydrates for energy, vitamins and minerals

Beans:          small protein and carb rich.

Sweet Potatoes:       best carbohydrate, stabilize sugar for prolonged energy.

Carbohydrates: fresh fruits, vegetables, whole grains [

Protein:         lean meats, poultry, fish, beans and nuts.

Good fat:       olive oil, avocados, nuts and seeds, fish

The pre-match/practice meal should be eaten 3+ hours before kick-off and should contain complex carbohydrates such as whole wheat bread or pasta, potato or rice. Fruit & protein are good choices also. Avoid dairy or greasy foods.  No carbohydrates should be consumed within 1 hour of the game/practice until 5-10 minutes before game/practice time.  This should be a small sustainable portion.       i.e. hard boiled egg, homemade oatmeal protein bars, banana, orange juice…

Post game:      water, fruit/vegetables, grains, carbohydrates & electrolyte drinks.

carbohydrate-rich breads, cereals, plus a smaller amount of protein.

i.e. Fruit smoothie (Greek yogurt + banana + berries) Cereal and milk with nuts.

i.e. orange slices, ham/turkey subway sandwich with lots of vegetables & milk.