Nutritional Guideline

Jan 4, 2017 | Player’s Corner

Introduction

Soccer players are continuously looking for ways to improve his or her performance, increasing the body’s maximum potential and forcing it to achieve championship form. Training leading up to a game or tournaments is done with hard work and commitment on a daily basis. Along with training, the importance of nutrition can not be overstated. In order to get the best out your body, you need to put the best food in your body. Food that will provide the fuel and high energy needed to perform.

It is important for atheletes to consume the macronutrients; Carbohydrates, Protien and Fats. Carbohydrates are the most important source of energy that fuel muscle contraction. Once eaten, carbohydrates break down into smaller sugars (glucose, fructose and galactose.) Protein is also very important to the diet as they help with recovery and muscle growth. Fats are important and essential to a healthy diet as long as they are consumed appropriately. A general rule is to consume 60% carbohydrates, 25% protein, and 15% fat in your diet. Fluid is very important and should be consumed before, during, and after every soccer event.

Pre-Game Meal

The pre-game meal should be consumed 3-4 hours prior to a soccer game and should include plenty of fluid. This meal should be planned around individual likes and dislikes, thus a variety is essential. Carbohydrates with a low Glycemic Index (GI) should be consumed before the game to preserve energy stores and provide long lasting energy throughout the game. High GI foods should be consumed immediately before and during the game to provide for lost energy in during the first half of games. Example listed below:

1 hour or less before competition

  • fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
  • Energy gels
  • up to 1 1/2 cups of water

2 to 3 hours before competition

  • fresh fruits
  • bread, bagels, pasta
  • yogurt
  • water

3 to 4 hours before competition

  • fresh fruit
  • bread, bagels
  • pasta with tomato sauce
  • baked potatoes
  • energy bar
  • cereal with milk
  • yogurt
  • toast/bread with a bit of peanut butter, lean meat, or cheese
  • water

In-Game Nutrition

Fluid is most important, in order to maximize performance it is essential to stay hydrated. Water is best but, if sports drinks are preferred choose light colored flavors as they are easier to digest. If desired, only consume easily digested foods during the game. These include crackers, grapes, oranges, watermelon, rice crispy bars, trail mix, etc…

Post-Game Snack

Immediately following the game (within 30 min.), fluids should be consumed. Light snacks should be provided if there is a game the next day or later in the day. This should include high carbohydrate and protein foods. Trail mix, rice crispy bars, watermelon, other fruits and crackers. The post game snack should be provided immediately as this is when the player’s glycogen stores are wide open and able to consume the most for the next match. One to two hours after this event lessens and the player is not able to consume as much food. The post game meal should contain a good balance of carbohydrate, protein, and fat.

2021-2022 Seasonal Year Information

2021-2022 Seasonal Year Information

Todd Goodman

West Pines United FC, one of the largest competitive travel youth soccer programs in South Florida is pleased to announce that Todd Goodman has been named as our new Director of Coaching.

Goodman brings a wealth of experience from his playing & coaching career. He began his collegiate playing career at Miami Dade South CC, where he captained the team to the NJCAA National Championship. The following season, he accepted a full soccer scholarship to the University of Central Florida (UCF), where he is still listed in their All-Time Scoring Record Books. Goodman then proceeded to play professionally as he traveled to play in three different countries which included stints in the United States, Israel & Jamaica.

Goodman has coached at numerous different levels which have included the youth, ODP, High School & Collegiate levels. He currently serves in the capacity of Head Coach/Director of American Heritage Plantation High School where he has won back-to-back FHSAA State Championships while being named Coach of the Year on seven separate occasions by various organizations.

Coach Goodman reflected on his DOC appointment, "I'd like to take this opportunity to personally thank the WPU BOD for entrusting me in guiding one of the top programs in South Florida Youth Soccer. Our visions are aligned & I look forward to enhancing our Club culture while implementing pathways of progression for our player pool."

Team Check-inItems needed
  1. Roster - Your Official State Roster (FYSA) or US Club Roster
    or AYSO Roster.
  2. Player Passes - for each player, coach, assistant coach, manager
  3. Medical Releases - for each player signed by a parent. Teams can use their club’s medical releases. These do not need to be notarized.
  4. Guest Player Forms - signed by the borrowing club’s registrar for any guest players outside the club. (These forms will need to be dropped off at the Tournament headquarters prior to 1st game played)

All check-ins will take place with the referees prior to each game played

( unless otherwise noted on the website front page or via email notification)

For larger Tournaments we may need to have team check-in on the Friday night prior to the tournament date

Further questions can be answered via email:
soccerskillsunlimited@gmail.com
Thank you

Tournament Fields
Chapel Trail Sports Park
19531 Taft Street Pembroke Pines, FL 33029
West Pines Soccer Park Pines
200 SW 196th Ave Pembroke Pines, FL 33029
Towngate Park
901 NW 155th Ave Pembroke Pines, FL 33028
Brian Piccolo Park
9501 Sheridan St Hollywood, FL 33024
Bamford Park
3801 S Pine Island Rd Davie, FL 33328 Field Map
Mison Vida
17950 Griffin Rd Southwest Ranches, FL 33331
Vista Park
18800 Vista Park Blvd Weston, FL 33332
Silver Lakes Park
2300 NW 172th Ave Pembroke Pines, FL 33026
Pembroke Pines Charter
17189 Sheridan Street Pembroke Pines, FL 33331
Walter C. Young
901 NW 129th Ave Pembroke Pines, FL 33028
David Posnak JCC
5850 South Pine Island Road Davie, FL 33328
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