9781841262888

This handy how-to food guide addresses the nutrition questions and concerns of soccer athletes of all ages and abilities to help them reach their goals with energy to spare. It includes tasty recipes from some of the world's top women players.

\This handy how-to food guide addresses the nutrition questions and concerns of soccer athletes of all ages and abilities to help them reach their goals with energy to spare. It includes tasty recipes from some of the world's top women players.

Gloria Averbuch is an award-winning author of 12 previous books on running, exercise, health and fitness, several of which have been translated into various languages. Averbuch is the Director of Public Relations/Marketing for Sky Blue FC, one of the seven founding franchises of Women's Professional Soccer.

Acknowledgments	p. 8
Dedication	p. 8
Foreword	p. 10
Preface	p. 12
Day-to-Day Eating for Energy
Daily Eating for Health and High Energy	p. 15
Breakfast: The Meal of Champions	p. 29
Lunch, Snacks, and Dinner	p. 38
Vitamins and Supplements for Soccer Players	p. 52
Carbs, Protein, Fats, and Fluids-The Right Balance
Carbohydrates: The Fundamental Fuel	p. 59
Protein for Muscles	p. 66
Fats-The Right Kinds for Your Sports Diet	p. 78
Fluids, Water and Sports Drinks	p. 85
Engineered Sports Foods: Convenience or Necessity?	p. 94
Sports Nutrition-Eating to Win
Fueling Before Practices and Games	p. 103
Foods and Fluids During Practices and Games	p. 110
Recovery After Intense Practices and Gaines	p. 115
Tips for Tournaments and Traveling Soccer Players	p. 122
Weight and Soccer
Calorie Needs of Soccer Players	p. 131
Bulking Up Healthfully	p. 138
Getting Lighter and Leaner	p. 143
Dieting Gone Awry	p. 153
Winning Recipes-Eating with a Purpose	p. 161
Breakfasts	p. 164
Manya Makoski's Snickerdoodle Pancakes	p. 164
Karina LeBlanc's Game Day Pancakes	p. 165
Nikki Krzysik's and Lydia Williams' Soufflé Omelet	p. 166
Christie Rampone's Carrot Apple Muffins	p. 167
FC Gold Pride Good Grain Granola	p. 168
Sky Blueberry FC Baked French Toast	p. 169
Smoothies & Munchies	p. 170
Cori Alexander's Strawberry Banana Smoothie	p. 170
Nicole Barnhart's Peanut Butter Smoothie	p. 171
Natalie Spilger's Pick-Me-Up Trail Mix	p. 172
Wozzie's Wild Guacamole	p. 173
Boston Breakers Black Bean Spinach Dip	p. 174
Soups, Stews, Chili	p. 175
Christie Welsh's Chicken Noodle Soup	p. 175
Karina LeBlanc's Chicken Stew	p. 176
Aly Wagner's Turkey Chili	p. 177
Kacey White's Grandmother's Shrimp Gumbo	p. 178
Rosana's Feijoada	p. 179
Side Dishes	p. 181
Branch Chastain's Avocado Salad	p. 181
Stephanie Cox's Tossed Salad with Cranberries and Pecans	p. 182
Cat Whitehall's Sweet Potato Fries	p. 183
Rachel Buehler's Easy Party Chicken Wings	p. 184
Atlanta Beat Tomato Casserole	p. 185
Heather O'Reilly's Herbed Baked Potatoes	p. 186
Chicago Red Stars Noodle Pudding	p. 187
Saint Louis Athletica Quinoa Salad	p. 188
Main Meals	p. 189
Carli Lloyd's Vegetable Quiche	p. 189
Kristine Lilly's Chicken with Mushrooms and Roasted Potatoes	p. 190
Val Henderson's Braised Moroccan Chicken	p. 191
Kristine Lilly's Pasta with Chicken	p. 192
Keeley Dowling's Barbeque Salmon	p. 193
Homare Sawa's Sushi	p. 193
Nancy Augustyniak Goffi's Enchilada Casserole	p. 194
Marta's Signature Lasagna	p. 195
Brittany Bock's Brats	p. 196
Sophia Perez's Burgers with a Difference	p. 197
Tasha Kai's Favorite Fried Rice	p. 198
Aya Miyama's Japanese-style Hamburgers	p. 199
Philadelphia Independence Bagel Panini	p. 200
Los Angeles Sol Mexican Pizza	p. 201
Sweets and Treats	p. 203
Abby Wambach's Date Bars	p. 203
Allison Falk's Black Bottom Cupcakes	p. 204
Washington Freedom Peanut Butter Cereal Bars	p. 205
Women's Professional Soccer Apple Snack Cake	p. 206
Additional Resources	p. 208
Recommended Reading	p. 209
Internet Resources	p. 210
Selected References	p. 212
Index	p. 214
Photo Credits	p. 224
Table of Contents provided by Ingram. All Rights Reserved.

Food Guide for Soccer

1841262889

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