As part of our growing list of content here at LIJSoccer.com we are introducing a weekly feature discussing the importance of good nutrition, not only in terms of how it helps your performance, but how it also contributes to a healthy lifestyle. Want to know what you should eat before a game? After? In the offseason? What about a plan for the right way to eat during those long tournament weekends when you may only have an hour between games?
Be sure to check back each week as our LIJSoccer nutrition expert, Cristina Rivera of Nutrition in Motion gives you all those answers and more. Each week, Cristina will offer a fun nutritional fact that can help you get a better understanding of healthy eating, and twice a month will post more detailed features regarding the best way to lay out a proper nutrition plan for young athletes.
This week’s fun nutritional fact talks about how to eat healthy through a hectic schedule.
"Athletes juggling a busy work/school/training schedule may find it difficult to eat healthy due to time constraints. Skipping meals and snacks can lead to muscle breakdown, fatigue, and decreased performance on the field. Prepare grab and go snack options in advance so that you can stay fueled through hectic days."
Some examples include:
• Low fat yogurt or cottage cheese with fruit in it
• Serving of whole grain crackers with a reduced fat string cheese
• 3 cups of air popped popcorn
• Medium fruit with 10 almonds or 25 pistachios (or 100 calorie pack of nuts)
• 2 brown rice cakes with 1 Tbsp almond or peanut butter
• Serving of whole grain pretzels with an individual hummus cup
Cristina Rivera is the President of Nutrition in Motion PC, a registered dietician, and a Board Certified Sports Nutritionist. Her clinical work at the NYU Hospital of Joint Diseases, Memorial Sloan Kettering Cancer Center, and Bellevue Hospital has given her a diverse and skilled background in medical nutrition therapy. As a certified specialist is sports dietetics, Cristina has worked with numerous running and triathlon teams to design specific meal plans for athletes during training and on race days. She has also served as a consulting sports nutritionist for the NYU athletic department and currently consults for the Coca-Cola company. Cristina has been featured in Shape, Women’s Running magazine, Women’s Day, and on ESPN.com.