Nutritional Needs for Soccer Players
A healthy diet is essential for any athlete. The better quality of food you eat the better performance you will get from your body.
There are three sources of energy in food:
1. FATS
2. PROTEINS
3. CARBOHYDRATES
FATS
Found in meats, dairy products, eggs, nuts & oils contain the most energy
- only beneficial for low intensity exercise, such as jogging
- to much fat is not good for your health
- Cut down on junk food such as, fatty meats and dairy products
- Bake grill/broil and boil rather than fry
PROTEINS
Found in fish, meats, vegetables, and dairy products
- help muscles building and strength that is essential for players
- Protein has proven difficult for the body to be converted into energy
- Protein provide only a small percentage of the body’s energy
CARBOHYDRATES
Carbohydrates are the best source of energy for the body
- they provide most of the energy for aerobic and anaerobic activity
- there are two types of carbohydrates SIMPLE and COMPLEX
SIMPLE CARBOHYDRATES
Simple Carbohydrates are basic sugars, which can be found in fizzy drinks cookies, candy, chocolate, fruit and similar foods
- the body can convert simple “carbs” to energy very quickly, they are useful for replacing energy which is lost during practice or game
- If its not burned off they will be converted to fat in the body
COMPLEX CARBOHYDRATES
Complex carbohydrates are found in food such as, whole meal bread, whole meal pasta, whole potatoes, brown rice, whole meal cereals, and vegetables
- they are not readily converted to fat as simple carbohydrates
Food to avoid anytime before a Game
Any food with a lot of fat can be very difficult and slow to digest. Fast foods, burgers hotdogs, doughnuts, potato chips and candy bars are very high in fat and remain in the stomach for a long time.
If you eat these foods prior to a game they will likely be with you during the Match. Avoid or limit eating these foods for your pre match meal.
Day’s before a Game
It is important that your body has a good supply of Carbohydrates to produce the energy it needs
- carbo loading- eat more than your normal amount of complex carbohydrates for at least two days before a game
- this ensures that high levels of energy are in the body
- taking an extra helping of rice or pasta might give you that extra burst of energy on the field
Game Day
Eat a good balance meal at least three hours before playing is recommended
Examples OF PRE MATCH FOODS
1 hour of less before the game
- Fruit or vegetable juice
- Fresh fruit such as apples, oranges, peaches grapes and bananas
- Energy gels
- Sport drinks or water
2 -3 hours before a match
- Fresh fruit
- Fruit or vegetables
- Bread, bagels
- Sports drink or water
3 – 4 hours before a match
- Fresh fruit
- Fruit or vegetables
- Bread or bagels
- Pasta with tomato sauce
- Baked potatoes
- Energy bar
- Cereal with low fat milk
- Low fat yogurt
- Sports drink
After The Game
Snack on high “carbo “ bars and drinks
- this will replace the energy lost during the game
- follow this up with a proper meal, high in complex carbs
Drinks
During practice or game the body loses a lot of fluid through sweat and breath and this has to be replaced
- drinking water is good for rehydration, but since your losing your “carbos” as well as fluids, “carbo sport” drinks may be a better choice
- an even better choice is isotonic drinks which are specially designed for quick absorption
- Avoid caffeinated drinks
Match Day
The amount of fluid you drink before a game Varies
- It is important not to drink to the stage where you are bloated
- Drink about 3 or 4 mouthfuls of water after the warm up, about 5 minutes prior to kickoff
At Half Time
Drink around ¾ quarters of a pint
After the match
Drink at least ¾ of a pint or more