Go for the Gold Nutrition

Go for the Gold Nutrition Ashley Harpst, Registered Dietitian. I provide sports nutrition counseling for busy endurance athletes.

Soccer parents: Comment, “Cookbook,” to get my free cookbook filled with meals your soccer player will love and give the...
02/15/2026

Soccer parents: Comment, “Cookbook,” to get my free cookbook filled with meals your soccer player will love and give them energy!

Soccer parents, Comment, “Shake,” to get my free Protein Shake Guide to make sure your player is fueling their body with...
02/13/2026

Soccer parents, Comment, “Shake,” to get my free Protein Shake Guide to make sure your player is fueling their body with healthy ingredients!

Soccer parents, Use humor and play to crush your soccer player’s game day nervesEncourage them to play a fun warm-up gam...
02/11/2026

Soccer parents, Use humor and play to crush your soccer player’s game day nerves

Encourage them to play a fun warm-up game on game day with their teammates such as

Tunnel Tag:
Players dribble within a designated area, and when tagged by the coach, they spread their legs. Teammates dribble through their legs to free them.

Soccer parents, If your soccer player’s coach makes them anxious when their coach yells at them.Listen and validate your...
02/10/2026

Soccer parents, If your soccer player’s coach makes them anxious when their coach yells at them.

Listen and validate your player’s concerns.

Then, ask them if they would like you them to help them come up with a plan to calm their nerves.

Soccer parents, If your player doesn’t want to eat before an early morning game. Connect with them before you correct th...
02/09/2026

Soccer parents,
If your player doesn’t want to eat before an early morning game. Connect with them before you correct them . Ask them to make a smoothie with you. Easily digestible carbs will fuel their muscles if they don’t feel like eating solid food.
Try this smoothie:
Choco banana smoothie:
1.) One cup of plain Chobani Greek yogurt
2.) One frozen Chiquita banana
3.) 2 Tbsp. of Cocoa powder

Soccer Parents: Comment, “Fast food,” to get my free Fast food guide boost your player’s energy
02/07/2026

Soccer Parents: Comment, “Fast food,” to get my free
Fast food guide boost your player’s energy

Soccer parents, My coach’s negative comments affected how I played because I’m sensitive and one of the best things my p...
02/06/2026

Soccer parents,
My coach’s negative comments affected how I played because I’m sensitive and one of the best things my parents told me was that I did not need to change or be tougher and my coaches behavior was not about me, but I could be less affected by coach’s negative comments.

If your player is struggling with this listen, validate their concerns, and ask them if they would like you to help them come up with a plan.

Soccer parents, If your player doesn’t want to eat before a game because I have stomach cramps. You need to train their ...
02/04/2026

Soccer parents,
If your player doesn’t want to eat before a game because I have stomach cramps. You need to train their stomach to tolerate food.
Start with easily digestible carbohydrates first like applesauce, then try liquid at carbs such as smoothies, then small portions of solitude, like Welches fruit snacks or energy bites, then finish with a larger portion of solid food such as a PB&J sandwich.

Soccer parents, The recommendations on the new food guide pyramid are for the general population, but many of the recomm...
02/03/2026

Soccer parents,
The recommendations on the new food guide pyramid are for the general population, but many of the recommendations are incorrect.

1.) Beef tallow and butter are not healthy fats. They are high in saturated which can cause heart disease.

2.) Full fat dairy products should be consumed in moderation because it is also high in saturated fat which can cause heart disease.

3.) Correct: It’s okay to consume low-fat dairy products They have the same amount of protein as full fat dairy products and less saturated fat.

My recommendation is to follow the plate method to give your player energy on game day. Make 1/2 of their plate carbohydrates, 1/4 lean protein, and 1/4 low fiber vegetables to minimize stomach cramps such as green beans, peppers, etc.

Soccer parents, What are your favorite hard practice meals that you like to make with your high school soccer players?
02/03/2026

Soccer parents, What are your favorite hard practice meals that you like to make with your high school soccer players?

Soccer parents, Encourage your players to put snacks that will boost their energy and won’t spoil in their bags such as ...
02/02/2026

Soccer parents,
Encourage your players to put snacks that will boost their energy and won’t spoil in their bags such as
1.) Rold Gold Pretzels
2.) Trail mix
3.) Go Go Squeez Active Fruit Blend
4.) Go Go Squeez Smoothies

Soccer parents, How do you encourage your player to stay hydrated on game day?
02/01/2026

Soccer parents,
How do you encourage your player to stay hydrated on game day?

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