The energy required to play soccer requires a diet that nourishes your game. Soccer players should follow a sport-specific diet if they wish to attain a high level of performance and endurance.
Everyday Foods
Eating a diet with low levels of carbohydrates minimizes the levels of performance a soccer player can achieve, says Donald T. Kirkendall in Sports Science Exchange 2004. Soccer players should focus on eating food that supplies plenty of energy. Carbohydrates are an efficient source of energy, and high-glycemic index carbohydrates, such as breads, potatoes and rices, are particularly effective. Hydration levels should also be steadily increased to ensure that maximum athletic potential can be reached. Also, taking vitamins and minerals is crucial because they help convert increased portions of food into useable forms. For instance, boron helps convert carbohydrates into energy and chromium aids energy release.
Pretraining and Match
Building up carbohydrate intake before training and matches is essential, according to J.A. Hawley, S.C. Dennis and T. D. Noakes writing in the International Journal of Sports Nutrition. In the days before matches, soccer players should switch from an intake of high-glycemic index carbohydrates to smaller meals of low-glycemic index carbohydrates. Pasta and vegetables are particularly good examples. These lighter carbohydrates are more easily broken down and prevent the athlete from feeling stuffed. Hydration levels should be increased, and sports drinks should be consumed to help boost vitamin and mineral levels.
During Training and Matches
According to Donald Kirkendall, again in Sports Science Exchange 2004, failure to continue to hydrate the body throughout a match or training session can lead to a poor performance. Players should consume fluids during breaks in play. Kirkendall also praises sports drinks, particularly for the added carbohydrate and glycogen that they contain.
Post-training and Match
According to Page Love, nutrition consultant, diets for after training and matches should concentrate on replenishing depleted nutritional levels and repairing muscles damaged in action. Protein is a valuable ingredient in repairing damaged muscle, and red meats and fish are an effective source of such protein. Hydration is similarly crucial for a quick recovery because post-match hydration levels are likely to be diminished.
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