Goal for Soccer Parents:
Feed Child's Intensity
by Chris Rosenbloom

Soccer is a powerhouse sport, and nutrition is key to success. The average distance covered in a match is about 5 1/2 miles, and midfielders cover close to 6 1/2 miles. Soccer players change speed or direction every four to five seconds, and the game depletes muscle fuel.

Insufficient food and fluid can lead to fatigue and sap a player's intensity in the later stages of the game.

Why is this important? Don't all athletes get tired in the second half?

If you follow soccer, you may know that 30 percent of the goals are scored in the last 15 minutes, so being able to compete at high intensity throughout the match could mean scoring the winning goal.

You or your kids may not play with the intensity of a David Beckham or the Brazilian star Ronaldinho, but soccer is the largest participation team sport in the United States. More than 19 million Americans play it. So it's very likely that many of you soccer moms and dads will be called upon to feed your soccer-playing kids. Here is a guide to help them thrive.

For the morning matches, don't leave home without breakfast. A combination of carbohydrates and protein is needed to restore the glycogen (carbohydrates) that was released during sleep and to get needed nutrients into the blood. The old standby of cereal and milk will work, but a few other healthy combinations include yogurt and fruit, whole-grain waffles topped with cottage cheese, a fruit smoothie, cheese toast, or a peanut butter and jelly sandwich. Make sure to include plenty of fluids.

Serve fruit juice with breakfast, and have the kids grab a bottle of water for the car ride to the soccer field. During the match, encourage sports drinks when the temperature heats up and the humidity soars. Kids may drink more if the beverage is lightly sweetened.

When it is your turn to bring the halftime snacks, opt for healthy snacks for the team. Trail mix and a juice box, orange slices and frozen grapes, string cheese and crackers or pretzels are all good choices. After the match, a pizza party might be in order, but take charge of the order and go for veggie toppings and leaner meat toppings, such as Canadian bacon.

Trail Mix

10 (1/3-cup) servings Hands on: 10 minutes Total time: 10 minutes

• 1/2 cup unsalted almonds
• 1 cup dried cranberries or Craisins
• 1/2 cup raisins
• 1/2 cup dried papaya
• 1/4 cup unsalted cashews
• 1/4 cup roasted soy nuts
• 1/4 cup shredded coconut (optional)

Combine all ingredients, and store in a plastic container with a tightly fitting lid. Keeps about six weeks in the refrigerator.

From "Encyclopedia of Sports & Fitness Nutrition" by Liz Applegate (Prima Publishing, $22.95)

Per serving: 145 calories (percent of calories from fat, 33), 4 grams protein, 22 grams carbohydrates, 3 grams fiber, 6 grams fat (less than 1 gram saturated), no cholesterol, 5 milligrams sodium.

Nutritional bonus points:
Liz Applegate recommends tossing your favorite dried fruits and nuts together to come up with your own blend, but don't throw in your favorite chocolate candy - or you will be tempted to eat it all in a single sitting.

PERFORMANCE-ENHANCING SNACKS

• Instant oatmeal with dried apricot
• Banana, pumpkin or date bread and a carton of milk
• Oatmeal raisin cookies, fig bars, vanilla wafers, gingersnaps, animal crackers or graham crackers and milk
• Pita bread with string cheese
• English muffin topped with almond or peanut butter
• Rice cakes and hummus
• Cup of soup and crackers
• Vegetarian refried beans and baked tortilla chips
• Fresh fruit dipped in yogurt or chocolate-flavored syrup
• Half a cantaloupe or papaya filled with yogurt or cottage cheese

Source: " Endurance Sports Nutrition " by Suzanne Girard Eberle (Human Kinetics, $18.95)

Copyright 2006 The Atlanta Journal-Constitution

Chris Rosenbloom, Ph.D., R.D., is a professor of nutrition in the College of Health and Human Sciences at Georgia State University. She'll answer nutrition questions of general interest at dietitian@ajc.com. Or send your questions to her c/o The Atlanta Journal-Constitution, Eighth Floor, 72 Marietta St. N.W., Atlanta, GA 30303. The Atlanta Journal-Constitution May 18, 2006, BYLINE: CHRIS ROSENBLOOM