What to Eat Before Playing in a World Cup Game

In the event that you, gentle reader, are suddenly called up to start in one of the World Cup games, would you be ready? Geezer thinks not, but he does offer some advice, in the form of dietary recommendations from Chris Rosenbloom, a professor of nutrition in the College of Health and Human Sciences at Georgia State University. Rosenbloom, who worked with a group of scientists from around the world to prepare a consensus statement on nutrition for football (available at www.fifa.com--search "nutrition") tells us that 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, he warns, can lead to fatigue and sap a player's intensity in the later stages of the game.
What to do? Rosenbloom advises that for morning matches, we don't leave home without breakfast. He says 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.
He also suggests that when it comes to halftime snacks, opt for healthful choices. 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.
Read more from Chris Rosenbloom in the Chicago Tribune.