Top Basic Nutritional Tips For Soccer Players
Sylita Thomas
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!
Professional athlete Sylita Thomas is widely known for her
prowess on the basketball court but she has a big love affair
with soccer. She knows what your body goes through when it's
playing hard and what it takes to keep the fire stoked. That's
why she poured her heart into creating the ultimate cookbook for
soccer players.
http://www.soccerrecipes.com
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