Compared to competitors with normal glycogen, low-glycogen players spend more time walking and less time sprinting as dietary plan for soccer players proceeds. At the end of the match, the muscles in the hepatic portal system of the player are completely exhausted so in this phase you have to recover glucose and carbohydrates via pasta or rice. For example, a healthy breakfast meal to start your day right might include a bowl of whole-grain cereal with a banana and low-fat milk. Rebecca Subbiah RD, LDN cPT is a freelance writer, dietitian and personal trainer, with experience both in the United Kingdom and America. Nutritional Guide for Soccer Players Our bodies are like a finely tuned engine that needs to be fueled with the right mix of nutrients for optimal performance. Check your inbox for an e-mail with a link to download the recipes.
Race Results Active Forums Shop:. Running Shoes Fitness Apparel Sports Daily Deals:. Footwear Fitness Apparel Outdoor Gear Race Results Active Forums Shop:. Nutritional Guide for Soccer Players Our bodies are like a finely tuned engine that needs to be fueled with the right mix of nutrients for optimal performance. This is especially important for soccer, where you are relying on your body for those sprints up the field and fast-paced tackles. Foods are made up of food groups, namely carbohydrates for energy, protein for growth and recovery, fats for energy dietary plan for soccer players water for hydration.
That doesn't even mention vitamins and minerals for growth and many other of our body's functions. Let's start with carbohydrates, the most important fuel dietary plan for soccer players contracting muscles. In fact, our body has its very own storeroom supply of this--called glycogen--in the muscles. Once the blood's supply is used up it will turn to this reserve to break down. Carbohydrates are found in bread, rice, pasta and cereals.
Whole grain varieties of these are a better choice as they are broken down at a slower rate and will give longer lasting energy. Next is protein, which dietary plan for soccer players found in meat, fish, beans, nuts and lentils. Protein is needed to repair and rebuild muscles that have been damaged during exercise.
It's important to note that you don't need to overdo this. Fat is found in meat, butter, dairy, convenience food and oils. Try to choose monounsaturated fats such as olive oil or canola oil and eliminate trans fats. It will protect your heart and maintain healthy cholesterol levels. You want to ensure that the meals you eat give you the most nutritional bang for your buck. Fast foods have very little nutritional value and, in turn, will hinder performance on the field.
However they can be part of a healthy sports diet as an occasional treat. It is vital to fuel your body on a regular basis, having three nutritious meals a day with snacks. Make time for meals, as they are just as vital as the training session. On a final note, focus on getting enough water for hydration. To find out how much water you need, weigh yourself before and after the match.
For every pound lost, you need at least ounces of water. This is especially important in hot weather, where you lose a lot of water through your sweat and have a higher chance of becoming dehydrated. Also, make sure you are getting enough iron found in red meats and iron-fortified cereal to prevent anemia--often common in female soccer players. Anemia will cause fatigue and hinder your ability to play. Try to drink dietary plan for soccer players juice or have vegetables rich in vitamin C with meals to aid iron absorption.
Have a sensible pre-workout snack like a peanut butter sandwich and refuel afterwards. Some good choices would be a fruit smoothie, sandwich, chocolate milk or cereal and milk to replenish glycogen stores and protein for tired muscles. More Soccer Articles Adding family members helps ACTIVE find events specific to your family's interests. Please see dietary plan for soccer players Privacy Rights for how your information is used. Look for this banner for recommended activities. Sign In ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events.
ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Find a Sports Camp. Couch to 5K Training. Give It A Tri. Rebecca Subbiah RD, LDN, cPT. Rebecca Subbiah RD, LDN cPT is a freelance writer, dietitian and personal trainer, with experience both in the United Kingdom and America. Passing Tips From Julie Foudy.
The Soccer Player's Struggle With Nutrition. How to Eat Right Before a Soccer Game. Dietary plan for soccer players Your Technical Soccer Skills. Add a Family Member. Adding family members helps ACTIVE find events specific to your family's interests.
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