When I started to play soccer I didn’t have a clue of what I should eat to prepare for a soccer match. I didn’t know either what to eat after my soccer games or neither how to maintain a rich high carbohydrate diet. In this guide I will present some basic and important nutritional tips that you as soccer player must and should follow in order to perform maximum during your practice or soccer match.
Carbohydrates!
Soccer Tip
I cannot explain enough how important this one is. Your performance will depend on a diet that is rich in carbohydrates. With carbohydrate diet you will improve your speed and stamina on the soccer field. The more carbohydrates you eat the more you will be able to stay on top.
The time recommended for consuming a large portion of carbohydrates is not few hours before a game. Instead, you have to consume this portion one day before (that is 24 hours before the start of your match). Still, many players go by the old myth to prepare high carbohydrates meals few hours before the game starts.
A balanced diet may consist of following:
o 50-60% carbohydrates
o 10 % protein
o 20-30% fat
o lots of fluids
Protein is still important
Beside carbohydrates, protein is the second most important part in your soccer diet. Good protein can be found in chicken, fish and milk. Protein will help you to restore new fuel in your muscles and your muscles will get stronger.
Eat Fat!
Fat is good and you should try to eat it often. These are the types that you should eat:
o Omega fat (Fish)
o Lean ground beef
o Red meat (remove the fat)
There are some fat types that you should avoid. These can be found in milk and other similar products.
Soccer Player Nutrition