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Home Game--Team Meal Sign-UpRegular Home Game Schedule
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3:30Varsity Shoot Around and Scouting
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DateLevelNameEmail3:45JV Meal at School
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Nov 18Varsity*Amy Jufferjuffera75@gmail.com4:15Varsity Meal in Location Determined
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9/JV*Julie Van Wyklvanwyk@netins.net4:20JV PreGame in Lockerroom
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Nov 21Varsity*Angela Wilsonthesanctuary@iowatelecom.net4:30JV Warm-up
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9/JV*Tara Fransmantarafransman@yahoo.com4:45JV Game
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Dec 11VarsityAnne Bandstraannebandstra4 @gmail.com5:30Varsity Stretching and PreGame
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9/JVNO TEAM MEALNO TEAM MEAL5:55Varsity Warm-up
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Dec 15VarsityLea HuismanSlhuis6@gmail.com6:15Varsity Game
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9/JVJulie Van Wyk*Unique schedule adjust accordingly
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Jan 9VarsityNicole Fopmatn4mfopma@gmail.com
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9/JVLaurie Terpstralaurieterpstra@gmail.com
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Jan 12VarsityAmy Jufferjuffera75@gmail.com
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9/JVJoni Collinsdjcollins@netins.net
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Jan 19VarsityCarol Posthumarichpost@iowatelecom.netTeam Numbers
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9/JVJulie Hooyerjuliehooyer@iowatelecom.netVarsity7
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Jan 22VarsityLori Baughloribaugh@hotmail.com9/JV14
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9/JV
Van Bonnett/Lori Baugh
Managers4
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Jan 30VarsityLaura WielardCoaches4
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9/JVLaura Wielardmike.laura@wielard.com
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Feb 2VarsityCarol Posthuma
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9/JVGina Zylstra
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Varsity
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9/JV
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Additional Notes:
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-Please refer to the schedule on the right for planning meals.
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-Trainer (Ashley) suggestions for pregame meals are below. We want them fueled but not weighted down.
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-Thank you for your help fueling the team and creating a time of team bonding before the games!
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Here are Ashley's recommendations:
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-A key thing to think about is having the girls consume enough calories to help fuel them for how many they will burn during their game. A rule of thumb is to consume a least half the amount of calories they will burn.
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-Also important to consume 50-60% carbohydrates.
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-I love to encourage any form of pasta with meat because this has many carbohydrates and also proteins.
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Three to four hours prior to the game is a good time to have them eat a nutritionally balanced meal.
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· Deli sandwich (turkey or lean ham) and banana or apple, carrot sticks
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· Spaghetti with meat sauce
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· Plenty of water
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· Any type of stir fry
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One to two hours before the game can again consume more calories including water:
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· Yogurt with nuts
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· Bagel with cream cheese
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· Granola bar
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· Fruits
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· Pretzels
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· Whole grain crackers
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· More water
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-I also suggest that water and Gatorade would be good prior to the game. Chocolate milk is not a bad option either!
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-I hope this is helpful! Please do not hesitate to ask any more questions.
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