Soccer is a fast-paced and physically demanding game that requires a great deal of energy. It is important for a soccer player to consume a good nutritional diet; the food you consume will have a direct impact on your fitness levels and performance during a soccer game. A nutritional diet for soccer should include a high percentage of carbohydrates for energy supply.
Carbohydrates
A nutritional diet high on carbohydrates is important for a soccer player. Pasta, rice, mashed potatos, chicken, white fish and whole meal bread are all good sources of carbohydrates. Protein is important for muscle recovery after practice and games, and a healthy and controlled amount of fat should be consumed.
Hydration
Hydration is just as important an element as food in the nutritional diet of a soccer player. Dehydration is a leading cause of fatigue, and you must ensure you are fully hydrated before, after and during any soccer practice or game. The sweating that occurs when playing soccer leads to the body losing fluid, as well as vital electrolytes and minerals. For optimal hydration, you should drink water or a sports drink. The American College of Sports Medicine recommends that athletes drink 17 oz. of fluid about two hours before exercise.
Pregame
While no exact time is recommended by research, it is widely suggested that you eat a meal two and a half to three hours before playing soccer. It's OK to eat a light, healthful snack such as a banana 30 to 60 minutes before a soccer game or practice. Eating too soon before game time can lead to your body not having the time to fully convert the food to energy.
Postgame
You should eat within one hour of finishing a game or practice. A good nutritional diet will help your muscles recover from the rigorous activity of a soccer game. After a game or practice your energy stores are depleted and need to replenish. Protein is an important part of your post-game nutritional diet due to its ability to help the muscles rebuild.
Avoid
Avoid high-fat and sugary foods if you want to consume a good nutritional diet for a soccer player. Sugary foods will provide quick energy, but then a crash will hurt your performance and cause fatigue. Sugary drinks such as soda should be avoided. They cause dehydration and lead to fatigue during sports such as soccer.
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