Soccer demands physical and mental stamina from its players, and food plays a significant role in both. FIFA, the Fédération Internationale de Football Association, says "diet affects performance, and the food that you choose in training and competition will affect how well you train and play." Soccer is a team sport, down to the nutritional responsibilities of each player. If every player eats the suggested foods and meets the recommended nutrition, it will help his performance and contribution to the team. Whether you are a professional or a casual soccer fan who likes to play, preparing yourself physically and mentally through proper nutrition is key to staying fit and competitive.
Energy-Rich Foods
Soccer players need stores of energy. Foods that are high in energy but low in sugar and fat include low-fat milk, egg whites, pasta, multigrain breads and fish. Sports nutritionists Gloria Averbuch and Nancy Clark say foods rich in grains are a popular source of carbohydrates for soccer players. There is a misconception that carbohydrates are fattening. As long as soccer players don't eat in excess and quickly burn the calories they consume, gaining weight shouldn't be a problem. Peak Performance says soccer players should eat high-carbohydrate foods in addition to regular meals.
Fluid Intake
Attention to fluid intake is imperative for a soccer player. Peak Performance says studies done on soccer players show they lose an average of 2 to 5 liters of fluid per game. Sports drinks can help, since they contain sodium and glucose. Before a game, players can drink 12 to 14 oz. of a sports drink, which can provide the necessary nutrients and carbohydrates to get them through a match.
Foods to Avoid
Some foods and drinks, such as coffee, should be avoided. "Nutrition in Sports" says coffee contains caffeine, which can have a diuretic effect that causes the body to lose a larger amount of water than is absorbed. Soccer players should limit their intake of caffeinated drinks such as coffee and tea, or food such as chocolate.
Post-Game Foods
Many soccer players focus on proper nutrition in preparation for a match, but post-game nutrition also is important. Carbohydrates replenish the nutrients that were metabolized during the game. Soccer Training Guide says that "foods such as pasta, spaghetti and rice should consumed during this period." Players should keep in mind that they should also consume these foods after strenuous training. Peak Performance says players should consume 500 calories during the two hours after a practice match to maximize their glycogen storage.
Considerations
Every player's dietary needs differ, especially when considering height and weight. Seasonal changes also may also affect diet, since colder weather may call for warmer foods such as soups. It is important to maintain a balanced diet throughout the season to help your body cope with physical and mental demands. You can consult a nutritionist to create a customized plan that details the specific amounts of foods your body type needs.
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