Soccer is a physically demanding sport. On average, elite soccer players cover 8 miles per game, 1.5 of which at maximum speed. Players need excellent muscular endurance, explosive power, and pure speed; they also need to consume well-balanced diets to provide the appropriate fuel for practice and matches. Not consuming enough carbohydrates, for example, may lead to hypoglycemia and impaired performance.
Eat Carbohydrates
Glycogen, or stored carbohydrates, in muscle, is a major source of fuel used by the body during soccer, and glycogen levels become severely depleted after games. According to Dr. D. Kirkendall in the December 1993 issue of "Medicine and Science in Sports and Exercise," muscle glycogen levels influence how hard you play, and it is important to eat carbohydrates after games. Consume carbohydrate-rich foods such as energy bars or fruits immediately after, and complex carbohydrates such as whole wheat pasta in the hours following a game to replenish glycogen stores.
Drink Plenty Fluids
According to the National Soccer Coaching Association of America, you can lose up to five percent of your body weight through sweating during a soccer game, which impairs performance and may cause cramping. Water alone is not sufficient as it blunts thirst and lacks well needed nutrients and energy. According to Dr. Lawrence Spriet, well formulated sports drinks are good choices, as they provide carbohydrates and also help maintain an appropriate balance of electrolytes. Avoid carbonated drinks, as they impair fluid consumption and may cause stomach discomfort.
Consume Enough Calories
Playing high intensity soccer games can suppress the appetite, and a continuous insufficient intake of calories can lead to weight loss and hormonal imbalances that may impair performance. According to According to Dr. K. Clark in the summer 1994 issue of "Journal of Sports Science," the soccer player's diet should be composed of 55 to 65 percent carbohydrates, 12 to 15 percent protein and less than 30 percent fat, and should provide adequate energy for weight maintenance. Ensure you eat after a game with snacks such as bananas, oatmeal bars and chocolate milk, in addition to your regular scheduled meal.
Don't Neglect Protein
The high-intensity nature of soccer places a lot of stress on the muscles. Make protein a component of your after-game snacks and meals; according to Dr. John Hawley in the July 2006 issue of "Journal of Sports Sciences," protein helps rebuild muscle that breaks down during games. Good snack choices include chocolate milk and peanut butter, whereas lean meats such as chicken and salmon make a great addition to your larger meal.
Bottom Line
Post game nutrition should be a focus of every soccer player. Insufficient carbohydrate and fluid consumption after games will lead to poor performance in training and games. The same way you train to get better with your skills, you must also train yourself to eat and drink adequate amounts after games to replenish the body's energy and fluid stores.
References
- "National Coaching Association of America": Introduction to Nutrition & Soccer Performance
- "Medicine and Science in Sports and Exercise"; Effect of nutrition on performance in soccer; D Kirkendall, PhD; December 1993
- "Journal of Sports Sciences"; Nutritional guidance to soccer players for training and competition; K Clark, PhD; Summer 1994
- Lawrence Spriet, PhD; Department of Human Health and Nutritional Sciences; Guelph, Ontario
- "Journal of Sports Sciences"; Promoting training adaptations through nutritional interventions; JA Hawley, KD Tipton KD, ML Millard-Stafford; July 2006
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