Soccer is a physically demanding sport that requires endurance and coordination. Soccer matches have two halves of 45 minutes each with a break in between. During a match, soccer players may run 10 to 11 km at modest speed, sprint for 800 to 1200 m and change directions abruptly. To achieve optimal performance, it is important soccer players follow a healthy diet to have the energy needed for training and competition.
Carbohydrates
Soccer requires a lot of running, so glycogen stores can rapidly become depleted. Carbohydrates provide the glycogen that is stored in the muscle until it is used during exercise. Carbohydrates should ideally account for 60 percent of total calories for soccer players. Carbohydrates should be consumed two to three hours before training or a match. During exercise, a sports drink can help supply more carbohydrates. After exercise, more carbohydrate is needed to replenish glycogen stores that were used. Good sources of carbohydrate include whole wheat bread, pasta, rice, potatoes and fresh fruit.
Protein
Protein is important for muscle protein synthesis and maintaining lean muscle mass. For soccer players, protein should account for 15 to 20 percent of calories consumed. Lean proteins such as chicken, turkey, fish and seafood can provide good protein. For vegetarian athletes, foods such as nuts, tofu, beans and dairy products can serve as protein sources.
Fat
Fats should also be included in the diet, ideally 25 percent of total caloric intake. The focus should be on the good fats, mono and polyunsaturated fatty acids. These fats can be found in foods such as olive oil, nuts and avocados. Saturated and trans fats should be kept to a minimum because they can increase the risk of heart disease. Saturated fats should be less than 7 percent of total calories, and trans fats should be 1 percent or less. Saturated fats are found in animal products such as whole milk and cheese. Fast foods can also be high in saturated fats as well as trans fats. Trans fats are found in baked goods and shortening.
Hydration
Hydration before, during, and after training is also important for performance and preventing dehydration. Two hours before exercise, two cups of fluid should be consumed, followed by another two cups right before exercise. Sports drinks during exercise can help supply electrolytes and fluids. After exercise, more fluids should be consumed to replace any fluid lost during exercise. Ideally, 16 oz. of fluid for every pound lost during exercise should be consumed. Drinking plenty of fluids throughout the day will also help maintain adequate hydration.
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