Soccer is an incredibly high-energy sport. As a result, it puts an enormous strain on the body, both physically and in terms of its ability to maintain normal functions. Accordingly, diet is a key factor in allowing soccer players to access the high levels of performance that they require in their training and match play regimes, with correct diet and nutrition choices allowing the athlete to reach their full potential.
Macronutrients
Macronutrients refer to the main part of a soccer player's diet. These concern consumption of all of the main food groups. Two main groups, carbohydrates and proteins, are of greatest importance to soccer players. Carbohydrates help players store energy--with soccer being such a high energy game, large quantities of carbohydrates are required. Players should focus on a balance between high-GI (glycemic index) and low-GI carbohydrates. Prematch meals should focus on low-GI carbohydrates; foods such as vegetables and spaghetti are a great example. Postmatch and during the week, high-GI foods such as potatoes, pastas and rice are beneficial. Proteins are important, too, and eating meats and fish will actively help repair muscle damage. However, balance is crucial, as proteins tend to be high in fats.
Micronutrients
Micronutrients refer to the smaller proportioned elements of a diet, although they should not be considered any less important than the major food groups. Vitamins and minerals are the main elements of this group and are essential to a soccer player's diet. A normal, balanced, everyday diet will usually supply all of the vitamins that the body needs. However, soccer can lead to high levels of vitamin depletion, so considerable increases in vitamin intake are necessary. Fruits and vegetables are a great source of vitamins, and specific supplements can also help. Minerals are also crucial in a soccer player's diet. These help to convert and process macronutrients such as carbohydrates and proteins. Particularly important are boron and chromium, which help to transfer carbohydrates into energy and release energy, respectively.
Hydration
Hydration is an often neglected element of soccer nutrition, but it is actually just as important as a balanced diet. Put simply, dehydration is likely to be a major reason for underperformance in athletes. Hydrating should be increased considerably the day before a match or training, and it needs to continue throughout exercise and after the match to restore depleted hydration levels. Normal water remains a great way to increase and restore hydration levels, but sports drinks are also beneficial, as they often contain vitamins, minerals and carbohydrates that also help to boost individual performance.
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