Good Eating Habits For Footballers

Footballers -- known in the United States and elsewhere as soccer players -- must eat well to achieve optimal physical condition. The high physical demands of soccer require a high level of stamina and fitness. Eating habits and hydration levels can have a direct impact on players' performance. Stamina, speed, and strength are all affected.

Carbohydrates

Carbohydrates are a primary energy source for soccer players. SixPackNow studied the diet of Portuguese star Cristiano Ronaldo and emphasized the importance of carbohydrates. Active players should eat between 2,400 and 3,000 calories of carbs per day. Potatoes, pasta, cereal and whole grain rice are good sources.

Timing

Robert Reber and Donald Layman of the University of Illinois say eating three hours before a soccer game or practice is a good habit for players to develop. This allows the body enough time to digest the food and convert it to energy. It is also important to eat soon after a game to help muscle recovery. Replenishment drinks, bagels and fruit are examples of good post-game foods.

Hydration

Consuming a minimum of 2 liters of water per day is a good habit for everybody, and for a soccer player, the need for hydration increases as the body sweats and loses fluid. The American College of Sports Medicine recommends drinking about 17 oz. of fluid about two hours before exercise to promote adequate hydration and allow the body to get rid of excess water. Players should consume water or a sports drink before, during and after soccer games.

Snacks

High-energy snacks can be consumed by a player at halftime during a soccer game, or close to kickoff of he is hungry before. Taylor Tollison of Elite Soccer Conditioning recommends carbohydrate bars, cereal bars, bananas or raisins as high-energy snacks that soccer players can consume at halftime to replenish energy stores.