Here are the key takeaways from our nutrition talk: Big takeaways - Before games: prioritize carbs for fuel. Keep it simple and easy to digest. - After games: prioritize carbs + protein ASAP (ideally 30 to 60 minutes after). Then eat a normal meal within a couple hours. - Test foods in practice first. Do not try new stuff on game day. Greek yogurt before games - Plain Greek yogurt can be solid if your athlete tolerates dairy. - Avoid high added sugar yogurts. - Pair it with carbs (fruit, granola, or a drizzle of honey) because carbs are the main fuel. Best post-game option - Low-fat chocolate milk is a great recovery option because it has carbs + protein. - If dairy does not work, do fruit + a protein source (shake, yogurt, or a simple sandwich). - Then eat a real meal later: carbs + protein + vegetables. Morning games - Eat something. Even a small carb snack is better than nothing. - Night before matters: carb-forward dinner, not greasy, not overly sugary. - Use timing: If you want the full recap PDF, click here. 👉 Nutrition Q&A Recap.

Hello E.S.A. 24 community! My name is Edgar Gutierrez, father to Layla Gutierrez. Layla is a defensive mid coming from Slammers F.C. Diamond Bar flight 1. Layla's passion and commitment to continue to grow/improve her craft in soccer, as well as wanting to be able to be able to compete at the highest level every year, has led us to @Jessie Echeverria and we're extremely excited to have him become a part of Layla's soccer journey as well as us becoming a part of the E.S.A. 24 community!