Gloria A                                                                                          s
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                                                                                                                                                                                                                 v                             Guide
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               The Best of Soccer Journal                                                                        This handy “how-to“ food guide addresses the nutrition questions and concerns of soccer                                                                                                                                                                 Gloria Averbuch is an award-winning 
                                                                                                                 athletes of all ages and abilities to help them achieve success with energy to spare.                                                                                                                                                                   author of 12 previous books on sports, soccer, 
                                                                                                                 Soccer athletes are hungry for good nutrition information. They have lots of food questions:                                                                                                                                                            health, and fitness. Several of these books 
                                                                                                                                                                                                                 y Clark, RD                                                                                                                                             have been translated into various languages.  
                                                                                                                 •	 What should I eat before a game?                                                                         Soccer                                                                                                                                      Averbuch is the mother of two adult soccer 
                                                                                                                 •	 What about sports drinks?                                                                                                                                                           pros
                                                                                                                                                                                                                                                                                            the
                                                                                                                                                                                                                                                                                                                                                                         daughters, one a professional player and 
                                                                                                                                                                                                                                                                          from
                                                                                                                                                                                                                                                  recipes
                                                                                                                                                                                                                                             &
                                                                                                                 •	 How much protein should I be eating?                                                                                     
                                                                                                                                                                                                                                tips                                                                                                                                     one who works in sports marketing for Major 
                                                                                                                 Food Guide for Women‘s Soccer: Tips & Recipes from the Pros will answer those ques-                                                                                                                                                                     League Soccer.
                                                                                                                 tions—plus others. This easy-to-read book offers practical tips, debunks nutrition myths,       Food
                                                                                                                 and is a simple “how-to” resource for soccer players, coaches, and parents.                                                                                                                                                                             Nancy Clark  is a registered dietitian 
                                                                                                                 The text is sprinkled with quotes from professional soccer players as well as recipes,           Guide                                                                                                                                                  (RD) who specializes in nutrition for sports 
                                                                                                                 sample menus, and nutrition sidebars.                                                                                                                                                                                                                   performance. Her private practice is in the 
                                                                                                                                                                                                                                                                                                                                                                         Boston area, where she helps soccer athletes 
                                                                                                                                                                                                                  
                ISBN 978-1-84126-329-8                     ISBN 978-1-84126-347-2                                ”Our team often cooks group meals, with everyone contributing                                   F                                                                                                                                                       and other athletes of all ages and abilities to 
                $ 18.95/£ 14.95                            $ 16.95/£ 12.95                                        a dish. Eating is something we can all do together. We have had                                or                                                                                                                                                      win with good nutrition.
                                                                                                                                                                                                                  
                                                                                                                   great times sitting around the dinner table and enjoying each                                 Women                                                                                                                                                   Her best-selling Nancy Clark‘s Sports Nutrition 
                                                                                                                                                                                                                                                                                                                                                                         Guideook has sold over 550,000 copies. 
                                                                                                                    other‘s company. A team that eats together, wins together.“                                                                                                                                                                                          Nancy practices what she preaches. She 
                                                                                                                                              endall Fletcher idfielder                                       ‘                                                                                                                                                       is a runner and bicycle commuter and has 
                                                                                                                                                                                                                Sos                                                                                                                                                      completed several marathons.
                                                 ISBN 978-1-78255-049-5                                                                                                              $ 18.95/£ 14.95 
                                                                                                                                                                                    978-1-78255-051-8
                                                 $ 19.95/£ 14.95                                                                                                               ISBN                             CC
                                                                                                                                                                                                                                                    •	 charge	yourself	up	with	energy
                                                                                                                                                                                                                e                                   •	 deliver	maximum	performance
                                                                                                                                                                                   www.m-m-sports.com           R                                   •	 recover	faster
                                                                                                                                                                                                                               Gloria Averbuch & Nancy Clark, RD
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                                                                           Table oF ConTenTs
                      Table oF ConTenTs
                      aCknoWledGmenTs  ..................................................................................................................................................................  10
                      ForeWord  ............................................................................................................................................................................................... 11
                      Section i  
                      Day-to-Day eating for energy
                      ChapTer 1
                      daily eaTinG For healTh and hiGh enerGy 
                                                               ........................................................................................... 13
                      ChapTer 2
                      breakFasT: The meal oF Champions 
                                                         ...............................................................................................................  29
                      ChapTer 3
                      lunCh, snaCks, and dinner 
                                                 .........................................................................................................................................  39
                      ChapTer 4
                      ViTamins and supplemenTs For soCCer players 
                                                                     .......................................................................  55
                      Section ii 
                      carbS, Protein, fatS, anD fluiDS— 
                      the right balance
                      ChapTer 5
                      CarbohydraTes: The FundamenTal Fuel 
                                                              ................................................................................................  63
                      ChapTer 6
                      proTein For musCles 
                                            ............................................................................................................................................................  73
                      ChapTer 7
                      FaTs—The riGhT kinds For your sporTs dieT 
                                                                  ................................................................................  89
                                                                                            5
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                  Food guide For Women's 
                                          Soccer
                  ChapTer 8
                  Fluids, WaTer, and sporTs drinks 
                                                    ..................................................................................................................  97
                  ChapTer 9
                  CommerCial sporTs Foods:  
                  ConVenienCe or neCessiTy? 
                                              ...................................................................................................................................... 109
                  Section iii 
                  SPortS nutrition—eating to Win
                  ChapTer 10
                  FuelinG beFore praCTiCes and Games 
                                                       .....................................................................................................  117
                  ChapTer 11
                  Foods and Fluids durinG praCTiCes and Games 
                                                                 ..................................................................... 127
                  ChapTer 12
                  reCoVery aFTer inTense praCTiCes and Games 
                                                                ..........................................................................  133
                  ChapTer 13
                  Tips For TournamenTs and  
                  TraVelinG soCCer players 
                                             ........................................................................................................................................  141
                  Section iV 
                  Weight anD Soccer
                  ChapTer 14
                  enerGy needs oF soCCer players 
                                                   ....................................................................................................................  151
                  ChapTer 15
                  bulkinG up healThFully 
                                           .............................................................................................................................................. 159
                  ChapTer 16
                  GeTTinG liGhTer and leaner 
                                               .................................................................................................................................. 165
                  6
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                                                                           Table oF ConTenTs
                      ChapTer 17
                      dieTinG Gone aWry 
                                         ................................................................................................................................................................ 177
                      Winning reciPeS: 
                      eaTinG WiTh a purpose  ................................................................................................................................................... 187
                      BREAKFASTS  ..............................................................................................................  190-196
                      Manya Makoski’s Snickerdoodle Pancakes
                      Karina LeBlanc’s Game Day Pancakes
                      Nikki Krzysik’s and Lydia Williams’ Soufflé Omelet
                      Christie Rampone’s Carrot Apple Muffins 
                      Good Grain Granola
                      Baked French Toast
                      SMOOTHIES & MUNCHIES  ...................................................................................... 197-201
                      Cori Alexander’s Strawberry Banana Smoothie
                      Nicole Barnhart’s Peanut Butter Smoothie
                      Natalie Spilger’s Pick-Me-Up Trail Mix 
                      Wozzie’s Wild Guacamole 
                      Hot ‘n Cheesy Black Bean Spinach Dip
                      SOUPS, STEWS, CHILI  ..............................................................................................  202-207
                      Christie Welsh’s Chicken Noodle Soup
                      Karina LeBlanc’s Chicken Stew
                      Aly Wagner’s Turkey Chili 
                      Kacey White’s Grandmother’s Shrimp Gumbo 
                      Rosana’s Feijoada 
                                                                                           7
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