Soccer players burn enormous amounts of calories during a match and must maintain high energy levels to play successfully. According to the soccer training site ExpertFootball.com, soccer players can burn up to 1,700 calories when they play a complete game. Hydration also plays a big role in performance levels. The wrong diet can drastically affect performance.
Protein
Soccer players need protein to boost both strength and endurance. According to the American College of Sports Medicine, athletes who need to maintain both strength and staying power should eat between 0.5 and 0.8 grams of protein per pound of body weight. For example, a soccer player weighing 150 pounds needs about 75 to 120 grams of protein per day. Start with higher amounts as you build your lean muscle mass and reduce your intake once you've reached your desired muscular fitness. Good sources of protein include lean meat, dairy products and peanuts.
Carbohydrates
You need a diet rich in healthy carbohydrates to maintain maximum energy levels. While pasta is a good source of carbs, a big meal before a game leaves you feeling full and drags you down. Instead, opt for fruits and vegetables rich in carbohydrates such as oranges, apples, grapefruit and peaches. Crackers and bread also provide good sources of carbs on game days. Choose carbs that don't raise your blood-sugar levels before a game as well to prevent energy loss. Good sources of these low-glycemic carbs include vegetables such as cabbage, broccoli, celery and green beans as well as jelly beans and dried fruit. The American College of Sports Medicine recommends eating 30 to 60 grams of carbs per hour of play.
Fat
Too often, athletes are pressured to maintain their low body weight and tend to limit their fat intake to stay lean. However, fat is an important nutrient that provides you with the fuel for the energy you need in playing soccer. According to Colorado State University, after about an hour of hard play your body relies primarily on fat for energy. As much as 75 percent of your energy for a complete game comes from the fat you consume. To maintain your energy, at least 15 percent of your daily calories should come from fat sources such as olive oil, nuts and dairy products.
Vitamins and Minerals
By eating a well-balanced diet, you should receive the vital vitamins and minerals your body needs for maximum performance without having to resort to supplements. B vitamins such as niacin, riboflavin and thiamin, important for energy, are available in fortified carbs and high-protein sources such as dairy foods. Sweating during a soccer game reduces your sodium levels; proper levels can be restored with sports drinks that contain minerals.
Hydration
According to Colorado State University, water is a nutrient that intense athletes such as soccer players cannot omit from a diet plan. You should begin every event well-hydrated and continue to replenish lost fluids throughout the competition. Set up a drinking schedule that includes two to three cups of water 2 1/2 hours before the game, another two cups half an hour before you start playing and try to drink about half a cup every 10 to 15 minutes. Drink water chilled because it is absorbed quicker and cools your body temperature.
Member Comments