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, Most players crash at halftime because they skip meals, they don’t drink enough water the day before the...
04/19/2026

Soccer parents,
Most players crash at halftime because they skip meals, they don’t drink enough water the day before the game, and they don’t rehydrate halftime.

Encourage your player to eat a meal with carbs and protein 3 to 4 hours before the game, encourage your female players to drink 3 L of water the day before the game and encourage your male players to drink 4 L of water the day before the game, and encourage your players to drink 2 cups of Organic Gatorade an hour before the game at 4 to 6 hours of Organic Gatorade at halftime to refuel their muscles and stay hydrated.

Soccer parents, electrolyte mixes are a great option if you don’t have time to make a sports drink or buy one.all your p...
04/18/2026

Soccer parents, electrolyte mixes are a great option if you don’t have time to make a sports drink or buy one.
all your player has to do is add a packet to 8 ounces of water to help them stay hydrated during a soccer tournament.

Soccer parents, stop saying be confident.Instead, be curious and ask your player what their inner critic is saying. Enco...
04/17/2026

Soccer parents, stop saying be confident.
Instead, be curious and ask your player what their inner critic is saying. Encourage them to ask if what their critic saying is realistic and if it’s true.
Then, ask them if they would like you to help them come up with a plan to crush their inner critic.

Soccer parents, you can set your player up for success on tournament day if you encourage them to eat a meal at at least...
04/16/2026

Soccer parents, you can set your player up for success on tournament day if you encourage them to eat a meal at at least three or four hours before the tournament with carbs and protein, drink 2 cups of a sports drink such as organic Gatorade two hours before the game, bring non-perishable snacks with carbs and protein to eat in between games, and eat a recovery meal within two hours after the game to boost muscle recovery.

Soccer parents, The benefits of creatine for soccer players is still being researched. Your soccer player doesn’t need t...
04/14/2026

Soccer parents, The benefits of creatine for soccer players is still being researched. Your soccer player doesn’t need to take creatine to give them energy.
What questions do you have about supplements?

Soccer parents, When your player compares themselves to their teammates. Bring the focus back to them by being curious. ...
04/13/2026

Soccer parents, When your player compares themselves to their teammates. Bring the focus back to them by being curious. For example, ask them what it is about their teammates that make them stand out.

Then, ask your player what they do well and what they could work on to improve, not to be perfect. Last, but not least talk about how important each player is to the team to get them out of the comparison trap.

Soccer parents, It’s okay to let your player have a protein bar for a snack before practice or before a game.Look for a ...
03/24/2026

Soccer parents, It’s okay to let your player have a protein bar for a snack before practice or before a game.
Look for a protein bars with Whole Food ingredients such as eggs/egg whites, dates, nuts, seeds, nut butters, oats, and brown rice.

Soccer parents, Comment, “Snacks,” to get a list of snacks to boost your players energy!
03/24/2026

Soccer parents, Comment, “Snacks,” to get a list of snacks to boost your players energy!

Comment, “Cookbook,” to a copy of my free cookbook filled with meals your soccer player will love and give them energy!
03/23/2026

Comment, “Cookbook,” to a copy of my free cookbook filled with meals your soccer player will love and give them energy!

Comment, “Sports drink,” to get DM with a homemade sports drink recipe. Connect with your soccer player and create a hyd...
03/20/2026

Comment, “Sports drink,” to get DM with a homemade sports drink recipe.

Connect with your soccer player and create a hydration plan together !

Are you going to use this hydration plan for your next afternoon game?

Soccer parents, What are your favorite hard practice day meals that you like to make with your high school soccer player...
03/19/2026

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

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