David Nakhid International Football Academy

"Learning Is Winning"

Advise, Tips, and Exercises

The purpose of this page is to primarily provide advises related to health (mental and physical). However, the David Nakhid International Football School will periodically update this page with other useful information not covered under other headings. So please check this page often for additional information.

To view Amanda Harb's Nutritional Guidelines for Soccer Players, presented on November 12, 2011; please click here (Save link as to download).

Nutrition For Athletes - Compiled by Amanda Harb

Goals of nutrition before exercise

  • Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.

  • Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.

  • Choose pre-exercise meal(s) that are low in fat and fiber to ensure optimal digestion.

Pre-exercise Foods and Fluids (3 to 4 hours before exercise)

  • Peanut butter & honey on toast + instant breakfast drink

  • Fruit and yogurt smoothie + low-fat granola

  • Oatmeal with brown sugar and almonds + skim milk + banana

  • Low-fat cottage cheese + apple butter + crackers + fresh grapes

  • Lean hamburger on bun with lettuce & tomato + side salad + yogurt-fruit parfait

  • Turkey and Swiss sandwich + fruit + sports drink

  • Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

Pre-exercise Foods and Fluids (30 to 60 minutes before exercise)

  • Sports drink or water

  • Sports gel, sport beans or gummies, sports bar

  • Piece of fruit or jam sandwich

During Exercise Foods and Fluids

  • Sports drinks that contain carbohydrate and electrolytes, while avoiding ingredients that may slow digestion.

  • Easily digested carbohydrate-rich foods during endurance events, for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.

  • Fluids consumed with carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.

Visit our "Advisor" page often to learn about nutrition benefits from our Academy's nutrition experts.