As part of our partnership with the North Carolina Fusion Soccer Club we would like to offer supplemental resources for members of the club. Please see below for helpful sports nutrition information.


Homemade Sports Drink

¼ cup sugar

¼ tsp. Salt

¼ cup hot water

¼ cup orange juice (not concentrate) plus 2 T. lemon juice

3 ½ cups cold water

In the bottom of the pitcher, dissolve the sugar and salt in the water.
Add the juice and the remaining water; chill
Quench that thirst!

Yield:  1 quart

Nutrition Information:  Total calories:  200; Per 8 ounces:  50 calories, 12 grams carbohydrates, 110 mg. Sodium


Nicole Barnhart's Peanut Butter Smoothie

8 ounces lowfat milk (soy or almond milk can be used)

2 T. extra crunchy peanut butter (smooth is fine)

5 ice cubes

¼ cup powdered milk or one scoop whey protein powder

optional:  1 T. honey or 1 banana

Blenderize the milk, peanut butter and optional honey and banana
Add the ice cubes and blend until thick and frosty

Yield: one meal in a glass

Calories:  400

Carbohydrates: 36 grams

Protein:  28 grams

Fat:  16 grams