Nutrition Tips for Athletes

When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.

1. Load Up on Carbohydrates

Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

• "Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
• Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
• On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
• Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
• Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.
• Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says.

2. Get Enough Protein, But Not Too Much

Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.

• Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.
• Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
• Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.

Go Easy on Fat

For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.

Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.

Avoid fatty foods on the day of an event, since they can upset your stomach.

4. Drink Fluids Early and Often

Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.

"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."

"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.

A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.

Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.

Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.

5. Replace Lost Electrolytes

Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.

OUTDOOR SOCCER RULES

GENERAL INFO - MENS

11 players on the field

Two 40 minute halves, running clock

Each team shall field 11 players on the field at one time. PSSG rules allow a team to play a legal game shorthanded with a minimum of 7 players. Teams may have as many players on their roster as they want. All rosters must be finalized by the second week of the regular season. Players added after the second week that are not on the team roster or waiver will not be eligible for playoffs. Players may only be on one roster per league. During the regular season a game will be considered played in full when second half starts.  No games will be rescheduled for weather or for any other reasons once the second half starts in any game.

 

GENERAL INFO - COED

11 players on the field (7 males/4 females)

Two 25 minute halves, running clock

Each team shall field 11 players on the field at one time (no more than 7 men). PSSG rules allow a team to play a legal game shorthanded with a minimum of 7 players, with at least 2 female. Teams may have as many players on their roster as they want. There is no maximum limit on the amount of females on the field at one time. All rosters must be finalized by the second week of the regular season. Players may only be on one roster per league. During the regular season it is ok for team captains  to ask players from other teams to “Sub or Fill In” open slots on game day, to avoid forfeit. In the playoffs, a player can only participate and play for one team.  If a player is found playing on two or more teams in the playoffs all games are subject to forfeit.

Sportsmanship

Being competitive on the field is applauded & encourage in all of our leagues!  It is also important to understand that there is a fine line between being competitive & being unsportsmanlike.  All Players and referees should treat one another with respect on the field & after the game.  Everyone has to go to work tomorrow, so please keep safety & sportsmanship in mind out there!

EQUIPMENT

Shin-guards are strongly recommended. We also require matching colored shirts. We can supply them, but if you have jerseys let us know. Referees will check for dangerous equipment, referee's opinion is final. Players will not be allowed to enter play until correction has been made. 

 

FORFEITS

Teams will have until 10 minutes past the designated start time to field a legal team. Shorthanded teams may play a legal game with a minimum of 7 players, with at least 2 of them being females. Teams fielding less than 7 players or without at least 2 women will receive a forfeit. Exception: Teams may play a “legal game” with less than 7 players or less than 2 females with the opposing teams consent. Teams who agree to play under these conditions will loose the option of receiving a forfeit win. Teams may pick up players during the regular season in order to field a full team. Substitutes will not be allowed during playoffs.

If your team forfeits a match during the season, the following rules apply:

• First Offense: Game recorded as loss and warning issued.
• Second Offense: Game recorded as loss and PSSG staff reserves the right to remove team from league and playoffs with no refund for games not played.
• Third Offense: Removal from the league and playoffs with no refund for games not played.

If you know in advance that your team is going to forfeit a game, we encourage you to call our office so as to help us schedule your opponent a game. However, this does not mean that your team will not receive the loss as a forfeit.

 

COIN FLIP/BEGINNING OF GAME

The beginning of the game will start with the PSG staff using an “odd/even”, or coin flip. The winning team will choose a goal to defend and the loser will kick-off.

 

KICKOFF

Consists of the ball being placed at midfield on the center spot. The ball is in play once it is touched forward by any player.

 

SUBSTITUTIONS

Teams may not substitute “on the fly”.  All substitute players must notify the referee before entering the game. Substitutions may occur during the following instances:

• Throw-ins (for either team)
• Scoring of goals
• Goal kicks
• Injured player (1 for 1)
• Yellow card (1 for 1)
• Any dead ball in special instances with the referee's permission

Players involved in an illegal substitution are subject to a caution (yellow card) if the referee deems necessary. If a team is currently playing a game shorthanded and has a player arrive late, the entering player must receive permission from the referee before entering the field and may not enter during play. The referee has the right to deny permission to teams wishing to substitute on the other teams' throw ins if he/she believes that the substitution is for time wasting purposes or if stopping play will deny the other team a chance at a direct chance at scoring. There is no limit on the amount of substitutions per team/per game. During the course of the regular season teams are allowed to “pick up” players that are not on their roster in order to field a full team. In playoffs no non-roster players will be allowed to play.

 

TIME

Play will be divided into two (2) 25 minute halves for coed and two (2) 40 minute halves for men's leagues, separated by a very brief halftime. There will be a running clock maintained by the referee. The clock will stop only during serious injury time-outs. Any delay tactics, (kicking the ball far out of bounds) will allow the referee (at his/her discretion) to stop the clock. If time wasting is being employed by a team, the offending player may be cautioned (yellow card), at referee's discretion. A game will be considered played in full when second half starts.  No games will be rescheduled for weather or for any other reasons once the second half starts in any game.

 

FOULS, PENALTIES, and RESTARTS

DIRECT KICKS - The ball is to be placed at the point of the infraction and to be put in play by any player on the affected team. No opposing player is allowed to be within 10 paces/yards of ball prior to kick. A player stepping unnecessarily close in front of an opposing free kick may be cautioned, however, 10 paces/yards will only be granted if asked for by a member of the team with the free kick. Goals may be scored on direct kicks. 

A direct kick will occur when a player commits the following "penal" fouls:

  

• kicks or attempts to kick an opponent
• trips or attempts to trip an opponent
• jumps at an opponent
• charges an opponent
• strikes or attempts to strike an opponent
• pushes an opponent
• slide tackling (coed only)

Penal fouls committed inside the penalty area by the defense will result in a penalty kick 12 paces/yards out. All players on the field (other than the goalie) must be behind the ball and outside of the penalty area until it is kicked. The goalie must remain on the goal line until the ball is kicked.

INDIRECT KICKS: The ball is to be placed at the point of the infraction and to be put in play by any player on the affected team.  No opposing player is allowed to be within 10 paces/yards of ball prior to kick.  A player stepping unnecessarily close in front of an opposing free kick may be cautioned, however, 10 paces/yards will only be granted if asked for by a member of the team with the free kick. An indirect free kick must be touched by a player (of either team) other than the person who takes the kick before a goal is scored.

Indirect kicks will occur when the goalkeeper:

• takes more than 6 seconds to release the ball from his/her hands
• touches the ball again with his/her hands after it has been released by his/her possession without touching another player
• touches the ball with his/her hands after it has been deliberately kicked to him/her by a teammate
• touches the ball with his/her hands after he/she has received the ball directly from a throw in by a teammate

Indirect kicks will occur when any player:

• plays in a dangerous manner
• impedes the progress of an opponent (obstruction)
• prevents the goalkeeper from releasing the ball from his/her hands
• a player is called offsides

OFFSIDES: - It is not an offence in itself to be in an offsides position

A player is in an offsides position if:

• He/she is nearer to the opponents' goal line than both the ball and the second last opponent

A player is not in an offsides position if:

• He or she is in his/her own half of the field of play
• He/she is not nearer to his/her opponents goal line than at least two of his/her opponents
• He/she is even with the ball or the second defender

A player in an offsides position is only penalized if, at the moment the ball touches, or is played by one of his teammates, he/she is, in the opinion of the referee, involved in active play by:

• interfering with the play 
• interfering with an opponent
• gaining an advantage by being in that position

A player can not be deemed offsides by receiving a pass directly from a:

• goal kick
• corner kick
• throw in

OUT OF BOUNDS: Anytime the ball goes completely over either sideline, out of bounds, a throw-in will ensue. The person throwing in the ball must throw the ball overhead with both hands and keep both feet remaining on the ground out-of-bounds or on the line until the ball is released.

Anytime the ball crosses an end line, a corner kick or goal kick will ensue.

• Last touched by a defender - a corner kick. Ball is placed on nearest corner and kicked in by offensive team. Goals may be scored directly on corner kicks.
• Last touched by attacker. A goal kick by the defense. The ball must be placed anywhere in or on the line of the goal area box.

 

FIGHTING

Fighting is not allowed and will NOT be tolerated. All parties involved in fighting will be sent off (red carded) from the game and subject to ejection from the league at PSG staff discretion.

 

CAUTIONS AND EJECTIONS

Two yellow cards in the same game or one red card require the ejected player to leave the field and surrounding area. Any player who receives a red card will receive an automatic 1 game suspension for the team's next scheduled game. Multiple game suspensions for fighting, severe fouls, or extreme unsportsmanlike behavior are up to the discretion of Players Sport & Social Group.

 

PLAYOFFS

• Playoffs will follow the last week of regular season and will be single elimination.
• SEEDING  Teams will be seeded for the playoffs based on a points system. Teams will be awarded 3 points for a win, 1 point for a tie, and 0 points for a loss. In most cases all teams will advance to playoffs. Ties (same amount of points) at the end of the season are broken by the following criteria:

1. Head to head result (ties with 2 teams only)
2. Least amount of forfeits (forfeits are recorded 5-0)
3. Goal differential (max of 5 goal differential per game)
4. Most goals scored
5. Registration date
6. Coin flip or random drawing of numbers if more than two teams      

• PLAYOFF GAMES: Playoff games will follow the same format during regulation as the regular season. If teams are tied at the end of regulation in the playoffs, sudden death will be used. A sudden death play-off will involve 6 men and 3 women from each team for a one five-minute overtime.  A coin toss or even/odd will be used to start the overtime. Winner of the toss chooses if they would like to choose sides or kick off. If neither team scores after the sudden death overtime period, teams will go into a shootout. During the playoffs any league with 12 or more teams will be split into a Flight A and Flight B Playoff Bracket.

• All leagues that have 12 or more teams will be split into a Flight A & Flight B Playoff Bracket.  At the end of the season all captains are responsible for confirming their team’s end of season team record.  Once playoff brackets are posted and playoff games are played the tournament seeding will not be changed.  If there is an incorrect score posted for your team, the captain is responsible for notifying the league office prior to the playoffs being played.

 

SHOOTOUT SPECIFICS

1. Each team selects 5 players (3 males, 2 females)- players do not have to have been playing at the end of regulation to kick. A coin toss will decide which team shoots first. The referee will decide which goal to shoot at.
2. Teams will alternate taking direct penalty shots from 12 paces off the goal line. (No guy/girl shooting order is necessary)
3. If tied after the 1st round, the 2nd round will be SUDDEN DEATH i.e. 1st player from Team A scores & 1st player from Team B misses - Team A wins. Players who shot in the 1st shootout are not eligible to shoot again until all remaining players present have shot. If and when 1 team begins to utilize players for the second time, the other team may “recycle” players as well. Thus, some players on the team with more people present, may or may not shoot. After the original five kickers from each team have kicked, no guy/girl shooting order is necessary. Teams may send any unused players to kick at this time.

 

How Many Players in a Soccer Match?

A match is played by two teams, with each allowed no more than 11 players on the field at any one time, one of whom is a goalkeeper. A match may not start if either team has fewer than seven players.

Official Competitions

A maximum of three substitutes can be used in any official FIFA match. The rules of the competition must state how many substitutes are nominated, from three up to a maximum of seven.

Other Matches

In national ‘A’ matches, a coach may use a maximum of six substitutes.

In other matches, such as friendlies, more than six substitutes may be used as long as the competing teams reach an agreement on a maximum number and the referee is informed. If these criteria are not met, no more than six are allowed. The names of the substitutes must be given to the referee before a match, otherwise, they are unable to take part.

When a team wants to make a substitution, they must inform the referee. The substitute must only enter the field of play once the player he is replacing has left and after a signal from the referee.

The substitute can only enter from the halfway line and during a stoppage in play. The player who goes off can take no further part in the match. If a substitute or substituted player enters the field of play without permission, he shall be cautioned for unsporting behavior.

Any of the players in a matchday squad may replace the goalkeeper so long as the referee is informed and the substitution is made during a stoppage.

BASEBALL- EQUIPMENT

Here is a list of all the necessary equipment that are used while playing baseball.

Batting Helmet

Helmet is worn by a batter to protect his/her head and the ear facing the pitcher from the ball. While some helmets have ear protectors only on one side as only the ear facing the pitcher should be protected, helmets with ear protectors on both sides are more common as some batters are left handed and some right handed.

Baseball Cap

All players wear a hat to shade their eyes from the sun. Baseball hat design has become so popular with the general public that they are also used to make a style statement.

Catchers helmet

Catchers wear a helmet with face mask similar to a hockey goalkeeper mask to protect both their head and face. Sometimes they might wear a separate helmet and a facemask.

Uniform

All players, coaches and managers wear shirts and pants. Each team has a uniform dress of a specific colour and design.

Sliding Shorts

Players sometimes wear padded support shorts to protect the player’s thighs when he/she slides into the bases. Some sliding shorts contain a pocket for a cup that serves as a jockstrap.

Baseball Cleats

These are baseball specific shoes made of rubber or metal that players wear for better traction.

Bat

Baseball bat is a round, solid wooden or hollow aluminium bat. Wooden bats are traditionally made from ash wood, though sometimes maple and bamboo is also used.

Ball

The ball used in baseball is called a baseball. Layers of yarn or string is rolled on a cork sphere and a leather coat is stitched over it to make a baseball.

Gloves

Players wear leather gloves to protect their palms. A webbed "pocket" between the thumb and first finger helps the fielder to catch the ball easily.

Catchers Mitt

Catchers wear leather mitts with connected finger pockets that are much wider and better padded than a normal fielder's glove.

First Baseman Mitt

First basemen wear leather mitts that are longer and wider than a standard fielder's glove. They are similar to catcher’s mitt as the four fingers are connected; additionally, it is rounded and has more padding than a standard fielder's glove.

Batting Gloves

Batsmen wear gloves on one or both hands for additional grip and to avoid shock when they strike the ball.

IMPORTANCE OF SPORTS

Sports and games are physical activities involves in skill development of competitive nature. Generally two or more groups compete against each other for the entertainment or win the prize. Sports activities for both, men and women are needed to be promoted as it enhances the physical, mental, financial health of the person. It plays several great roles in strengthening the nation by building the character and health of its citizens. Sports bring speed and activeness to human's way of acting.

Role of Sports in Building Health, Money and Nation

The role games and sports can never be ignored by anyone as it really matters of importance. People can be involved in the sports activities for their personal as well as professional growth. It is good for both boys and girls to build fine physique. It makes people mentally alert, physically active and strong. Good health and peaceful mind are two most important benefits of the sports. Students are youth of the country and they can be more benefited by the sports activities. They can be more disciplined, healthy, active, punctual and can easily cope with any difficult situation in their personal and professional life. Being involved in the sports regularly helps overcome the anxiety, tension and nervousness.

It improves the physiological functions of the body organs and thus positively regulates whole body functioning. It helps in maintaining the body health and keeps the mind peaceful, sharp, and active with improved concentration. It boosts the body and mind power and energy level. It gives everyone a nice break from the monotonous life. Sports have a bright professional career so youths interested in it, they do not need to worry and they only need to continue their interested sport with full dedication. It teaches everyone to work in team by developing a sense of cooperation and building team-spirit. More inclination towards sports makes both, a person and a nation, financially healthy strong. So, it should be promoted by the parents, teachers and government of the country.

Role of Eminent Sports Personalities

The nation having more famous sports personalities get worldwide familiarity very easily in less time. There is no need of extra effort to motivate the youths of that country. They can be easily motivated by seeing the already famous sports personalities. Youths of such country get more chance very easily to make their career in the field of sports. Well known sportsperson also encourages the forthcoming youths of their country.