Soccer nutrition Nutrition Soccer is a fast paced, intense, competitive sport, and the demands on the players’ body can be incredible. During a game, a player is in constant motion for 30-45 minutes at one time, depending on age and level of play, followed by a 10 minute break and then another 30-45 minutes of constant activity. The average soccer player can travel up to 12 miles per game at various speeds. This means a great deal of energy is used and must be replaced. Nutrition needs to be a priority of an athlete training. What you eat daily, weekly, and monthly will affect your energy level, performance and overall health. It is important that a soccer player eats a well balanced diet high in carbohydrates, and low in fats which will help them to maximize their energy levels and perform at their optimal levels. Proper nutrition not only benefits an athlete physically, but also mentally and that`s half the battle on the field. If the brain is not well fed, then the player will not play to the best of their ability. Without the right food, a player can suffer from the inability to concentrate, lethargy (Felling tried all over), having visual problems, muscle cramps, dizziness and even passing out. Don’t forget about dehydration! A soccer player should start hydration 2-3 days prior to games and tournaments. Players can lose as much as 3 quarts of fluid in a fast paced game and in hot climates. Fluid replacement is one of the most important nutritional concerns of a soccer player. Body fluids are not only lost through the skin as sweat, but also through the lungs when breathing. Fluids should be replaced during half time and if possible during the game, especially on hot days, and after the game. The liquid (WATER) should be at or around room temperature, as cold liquids are absorbed slower. By following a good dietary plan, eating well-balanced meals and staying hydrated, soccer players will discipline their bodies as well as their minds. Performance levels should increase, overall health should improve and preparation will be made for future competitions at higher levels of play.
Different categories 1. 2. 3. 4.
Carbohydrates = Fats, proteins, vitamins, minerals and Fluids. Sample menus of high carbohydrates/ high energy foods. Foods and drinks to avoid. Pre-game, during the game and post game meals.
1. Carbohydrates There are two different types of carbohydrates, A. Complex- Spaghetti, potatoes, lasagna, unsweetened cereal, rice, baked beans, peas, lentils, sweet corn and other grain products. B. Simples- fruits, milk, honey and sugar. Complex carbohydrates should be giving priority because they provide 40-50% of our body`s energy requirements. When the body is breaking down carbohydrates it turns it into glucose and stores it in our muscles as glycogen.
While exercising, glucose turns back into glucose and is used for energy. Fat also provides fuel for the body and may contribute to as much as 70% of energy. Remember that fatty foods can slow digestion, so be choosy and avoid eating these foods a few hours before and after exercising. STAY AWAY FROM FRIED FOODS. Proteins are needs to rebuild you damaged muscles while you rest. So good sources of protein is fish, lean meat and poultry, eggs, dairy, nuts, soy and peanut butter. Vitamins and minerals are very important, if you follow a proper diet and eat a well-balanced meal, then these needs will be met. Females need more calcium and iron in their diet, Iron can be found in certain foods such as lean red meat, grains that are fortified with iron and green leafy vegetables. So eat your salads, broccoli, and veggies! Fluids are very important so an athlete must start hydrating at least 2-3 days prior to competitions. When drinking water you should drink at least 3-4 glasses of water daily. Day before Pre-event meal 2 hours before game ½ hour before game
water 2-3 cups 2-2 ½ cups 2 cups *FREQUENTLY THROUGH OUT THE GAME*
Match Day Preperation. Mentally prepare yourself for the soccer game. Visualize your actions and how you will handle yourself in game situations. 1
Begin preparation the evening before a soccer game. Eat a hearty meal consisting of low fats and high carbohydrates such as pasta, rice and lean meat.
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Rest your body. Get a complete night's sleep on the evening before your soccer game.
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Eat high-carbohydrate meals the day and night before a match to fuel your muscles. Fried or fatty foods will not fuel your muscles or enhance performance.
Sample meals Pasta with red sauce Rice bowl Baked potatoes with lean meat and veggies Chinese food with rice Bean and cheese burritos Waffles and peanut butter (yes, it’s OK to have breakfast food at night!) Fruit or juice with meals or during the day Lean meat sandwich
Breakfast on match day Breakfast refuels your body to replace the energy it used while you slept. It also helps you think better. Once again, the breakfast should be high in carbohydrates and low in fat, with a small amount of protein (depending on tolerance and time of event). If your event is 2–3 hours or more after breakfast, this should be a substantial breakfast.
Sample meals Waffles with peanut butter and fruit Large bowl of cereal with milk and banana Fruit or yogurt smoothie and a piece of toast Granola bar or energy bar Peanut butter sandwich and juice Porridge bagel, egg and cheese. yogurt mixed with cereal and fruit What if I’m too nervous to eat? If you find you’re unable to eat a large breakfast at one sitting, eat half and then wait an hour or so before eating the rest.
Meals 3–4 hours before match (No Later than 12pm) Lean meat sandwiches with pretzels and fruit Lowfat cheese and ham tortilla wrap with baked chips and juice Broth-based noodle or rice soup with crackers Cold pasta salad with cheese and sports drink Peanut butter sandwich with banana and crackers
Snacks 1–2 hours before match Bagels Toast Yogurt Trail mix Energy bars Animal crackers Rice cakes Canned or fresh fruits without skin Oatmeal cookies 4
Hydrate your body. Drink water throughout the day to ward off any complications due to dehydration. Avoid drinks with caffeine as they dehydrate the body or carbonated drinks high in sugar fats etc. While sports drinks help replace carbohydrates and electrolytes lost through sweating, they can also be high in calories. No matter what the temperature is outside, always drink plenty of fluids. Dehydration can occur in both hot and cold weather.
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Snack on a banana, sports bar or apple (without skin) an hour before the soccer game to get an energy boost.
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Do not eat high-fat foods such as butter or nuts before a soccer game. They slow down your body's digestion process. Do not eat high-fiber foods before a soccer game as they can cause cramping.
One Final thing to remember is to enjoy the game, when you train hard exercise and practise then the game should be enjoyable. Win or lose if you finish the match knowing you gave everything then thats all anyone can ask.