Top Basic Nutritional Tips For Soccer Players
Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.
Simple Nutritional Tips
1. Carbohydrates, Carbohydrates, Carbohydrates!!
I cannot stress this enough. Athlete performance in all sports is dependant on a diet that is rich in carbohydrates. As a soccer player it will improve your running performance and stamina on the field. The more carbohydrates a soccer player eats, the longer a player can perform at a top level.
The recommended time for consuming a large portion of carbohydrates is not the day of a match, but the day before. Most coaches, players and parents go by the old myth to prepare high carbohydrate meals the day of the game.
A balanced diet of 55-65% carbohydrates, 10-12% protein, 25-30% fat and plenty of fluids.
2. Protein Still Matters
After starting with carbohydrates it is only appropriate to mention protein. Protein is very important in your diet as a soccer player, however where you get it from is very important. Must athlete diets recommend protein, but none really go into explanation of where to get your protein.
While there is a lot of protein in ground beef, chicken and pork, the majority of this protein is combined with a large portion of fat. Fat is good but there are some fats that are not recommended.
My recommended fats are: omega fats from fish (salmon), lean ground beef and red meat (after fat removal).
A little protein a day helps to restore new fuel in the muscles fast and allowing you to perform at maximum level when your body needs it on the field.
3. A Lot of Fluids Never Hurts
Most athletes do not like water. It seems like we have it all the time and there is no taste. Unfortunately, we all need to consume a large amount of water. Luckily today there are many flavored drinks to help with the unbearable bland taste of water.
Whichever route you may take it is recommended that you drink fluids in these amounts listed below:
Before the match: 16oz – 20oz water 2 hours prior During the match: 7oz – 10oz of Gatorade or similar every 15-20 minutes After the match: 20oz of water or equivalent for every pound of body mass
These liquid amounts could vary during the weather condition in which you play. During the summer and warm times you will need more water. If you are playing in cold temperatures you should still follow this guideline above Overall, it is very important for soccer athletes to maintain a well-balanced nutritional regime during the season. It has been proven that soccer athletes who follow a guide like this or similar, that you will see great results on the field!
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