A successful soccer player must possess skill, endurance, power, speed, agility, flexibility and mental alertness. A sound nutrition plan provides sufficient energy and fluids to power a player throughout 90 minutes of play, maximize performance, minimize fatigue-related injuries and minimize potential for dehydration. In addition to following a good plan during preseason training and competition, it is essential to have a good post-game nutrition and hydration program to maximize rehydration and muscle recovery.
Pre-Season Diet Plan
Step 1
Begin the training and competition diet two weeks prior to soccer tryouts. This will enhance physical performance and provide an advantage to making the team and a starting position.
Step 2
Eat enough calories to prevent weight loss or to gain weight if this is the goal. Estimate the number of calories needed per day by multiplying your weight in pounds by 20 to 27. This is only an estimate and can be adjusted up or down depending on your desired results.
Step 3
Select 50 percent of your estimated calories from foods that are a good source of complex carbohydrates, such as bread, English muffins, bagels, cereal, spaghetti, macaroni, brown or white rice, sweet or white potatoes, beans, peas, lentils and corn.
Step 4
Consume three fruit servings, two and a half cups of vegetables and three cups of yogurt or milk every day.
Step 5
Eat 6 to 10 oz. of lean meat every day. A lean meat includes low-fat cottage cheese, non-breaded chicken breast, pork tenderloin, or beef with very little marbling and the visible fat trimmed.
Step 6
Avoid all visible fat, including margarine, butter, oil, salad dressing, vegetable and fruit dips, and gravies and sauces. Exceptions would be fat-free spreads, dips, sauces and salad dressings.
Step 7
Drink plenty of non-carbonated and calorie-free fluids. A goal for fluid would be about one cup or 8 oz. for every 20 lb. of body weight. If you weigh 160 lb., your minimum would be eight cups per day.
After Training and Competition
Step 1
Replace fluids immediately after training and competition. Begin with 8 to 12 oz. of water or sports beverage specifically designed for fluid and electrolyte replacement.
Step 2
Drink 8 to 12 oz. of fruit juice within 30 minutes after training or competition. This will give you the fuel needed to speed up muscle glycogen recovery.
Step 3
Eat a small high-carbohydrate snack with protein within one to two hours after competition. An example would be a meat sandwich, or crackers and low-fat cheese, or cereal with low-fat milk or yogurt.
Day of Competition
Step 1
Drink sips of water or sports beverage whenever possible. Taking fluids during halftime and breaks in play will be critical to avoid injury from fatigue and dehydration. During training is when you should experiment with the right amount of fluid for you. Competition is not the time to experiment.
Step 2
Begin the day by eating light. Eat foods like cereal with milk or yogurt, fruits and fruit juices. Continue through the day with foods like crackers, pretzels, watermelon, yogurt with fruit, meal replacement beverages or bars. Save the heavier meal for the end of the day, after competition.
Step 3
Avoid high-fat foods on competition days. Fat will reduce your quickness and agility. Any food with more than 3 g of fat per 100 calories would be considered high fat.
References
- "Sports Nutrition Guidebook"; Nancy Clark, MS RD; 2008
- Sports Science Exchange Roundtable No.39: Maximizing Performance and Minimizing Injuries in Soccer
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