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Nutrition highlights

A healthy diet is essential for any athlete. The better quality of food you

eat the better performance you will get from the body.

 

There are three sources of energy in food:

1. FATS

2. PROTEINS

3. CARBOHYDRATES

4. FAT

Found in meats, dairy products, eggs, nuts & oils contain the most

Energy.

only beneficial for low intensity exercise, such as jogging

Too much fat is not good for your health

cut down on junk food such as, fatty meats and dairy products

Bake grill/broil, and boil rather than fry

PROTEINS

Found in fish, meats, vegetables, and dairy products

Help muscle building and strength that is essential for players

Protein has proven difficult for the body to be converted in to energy

Protein provide only a small percentage of the body's energy

CARBOHYDRATES

Carbohydrates are the best source of energy for the body

They provide most of the energy for aerobic and anaerobic activity

there are two types of carbohydrates, SIMPLE and COMPLEX

SIMPLE CARBOHYDRATES

Simple carbohydrates are basic sugars, which can be found in fizzy

Drinks, cookies, candy, chocolate, fruit & similar foods

The body can convert simple ‘carbs’ to energy very quickly, they are useful for replacing energy which is lost during practice or game

If it's not burned off they will be converted to fat in the body

COMPLEX CARBOHYDRATES

Complex carbohydrates are found in foods such as, whole meal bread,

Whole meal pasta, whole potatoes, brown rice, whole meal cereals, and

Vegetables

they are not readily converted to fat as simple carbohydrates

CONCLUSION

FOODS TO AVOID ANYTIME BEFORE A MATCH

Any foods with a lot of fat can be very difficult and slow to digest. Fast

Foods, burgers, hotdogs, doughnuts, crisps/potato chips, and candy

Bars are very high in fat and remain in the stomach for a long time.

If you eat these foods as pre-match meals, they will likely be with you during

The match. Avoid or limit eating these foods for your pre-match meal.

DAY’S BEFORE A MATCH

It is important that your body has a good supply of carbohydrates to

Produce the energy it needs

Carbo-loading - eat more than your normal amount of complex Carbohydrates for at least two days before a game

this ensures that high levels of energy are in the body

taking an extra helping of rice or pasta might give you that extra burst of energy on the pitch/field

MATCH DAY

A good balanced meal at least three hours before playing is

Recommended

This allows sufficient time for digestion and proper absorption of the

Food in to the body

EXAMPLES OF SUGGESTED PRE-MATCH FOODS

1 hour or less before a match or practice

Fruit or vegetable juices e.g. orange, or V-8

Fresh fruit such as apples, oranges, peaches, grapes and bananas

Energy gels e.g. isotonic energy gel

Sports drinks e.g. Gatorade.

2 to 3 hours before a match or practice

Fresh fruit

Fruit or vegetable juices

Bread, bagels

Sports drink

3 to 4 hours before a match or practice

Fresh fruit

Fruit or vegetable juices

Bread, bagels

Pasta with tomato sauce

Baked potatoes

Energy bar

Cereal with low-fat milk

Low-fat yogurt

Toast/bread with limited peanut butter, lean meat, or low-fat cheese

Sports drink

AFTER THE MATCH

Snack on high ‘carbo’ bars and drinks

This will replace the energy lost during the match

Follow this up later with a proper meal, high in complex ‘carbs

DRINKS

During practice or a game the body loses a lot of fluid through sweat

and breath and this has to be replaced

 Drinking water is good for re-hydration, but since you’re losing ‘carbos’ As well as fluids, ‘carbo-sports’ drinks are a better option an even better option is isotonic drinks which are specially designed for quick absorption

AVOID CAFFEINATED DRINKS

Although caffeine acts as a stimulant by improving endurance, it can

Have some serious side effects for some people.

Those who are very sensitive to it’s’ effects may experience nausea, muscle

Tremors and headaches. Too much caffeine can result in dehydration, which

Decreases performance.

MATCH DAY

The amount of fluid to drink before a game varies

it is important not to drink to the stage where you are bloated

Drink about 3 or 4 mouthfuls of water or ‘carbo-sports’ drink after the

Warm-up, about 5 minutes before kick off

AT HALF TIME

Drink around 3-quarters of a pint

AFTER THE MATCH

Drink at least 100-200 grams/3-7 fluid oz of fluid

PRACTICE

Stop every 20-30 minutes or so for a drink

 

On behalf of the SoccerTutor  team UK www.soccertutor.com

 

ACADEMY NEWSFLASH

Only dedication gets you where you want to be. 
Shoot for the stars and dare to dream. Smallest club in Michigan breaks into top 3 in Michigan and 25 in Region 2.
Humility and Hunger. 

09/05/2017

Congratulations to our PSA down state team and amazing Coach Norman Power for huge success .
Our boys advanced in the group of 8 best teams in Michigan state.
We wish them best of luck in the State Cup competition. 
PSA

05/09/2017

Great weekend of soccer in Appleton! We took home second in the U15 bracket. The kids left it all on the field. 
Both U11 and U15 teams took Tysen's #9 jersey onto the field with them, made a spot for it on the bench, had a moment of silence and took home a trophy for him! Forever a teammate! #PSA

"Success is never an accident. It is always the result of a commitment to excellence and sellf confidence , intelligent planning, knowledge and experience."  S. Kostic

Congratulation to Norman Power and PSA 1999 boys .

The 6th  ranked team in Michigan

  

PSA PLAYER SELECTED FOR  MICHIGAN STATE TEAM !!!

Congratulation to  Mason Smith.    Way to go Mason .

 

 

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