• Following a demanding training program increases the body's need for energy. Extra meals
or nutritious snacks and drinks should be eaten to provide enough fuel during strenuous
conditioning periods.
• A soccer player's diet should consist of about 60-65% carbohydrate, 20-25% fat and 10-
15% protein.
• Carbohydrates should be predominantly in the form of fresh fruits and whole grains such as
whole meal bread, pasta, potatoes and brown rice. Protein should come from lean meats,
poultry, fish, pulses, beans and nuts.
• Saturated fat intake should be reduced in most cases i.e. full fat milk, cheeses, pastries,
cookies, pies, fast food. Fat should not be omitted from the diet. Good fats are found in olive
oil, avocados, nuts and seeds and oily fish such as mackerel.
• Adequate vitamins and mineral intake comes from a well-balanced diet. Supplementation is
not needed in healthy individuals who eat a wide range of foods that includes plenty of fresh
fruit and vegetables.
• The pre-match meal should be eaten at least 3 hours before kick off and should contain
complex carbohydrates such as wholemeal bread or pasta, potato or rice. Fruit is good
choice also.
• In the hour before a game no carbohydrates should be consumed, including carbohydrate
drinks. However, 5-10 minutes before kick off, 200-400 ml (7-14oz) of a suitable sports drink
can be taken.
• A suitable sports drink contains 6-8% carbohydrate. Fizzy drinks such as Coca Cola and
Lucozade are not suitable. Gatorade and Lucozade Sport are good choices.
• During the half time interval another 300-500 ml (10-17oz) of a sports drink can be taken.
In hot climates try to drink 150-250 (5-8oz) ml every 20 minutes or so.
• After a match try to consume as much carbohydrate in the first 2 hours as possible. High
glycemic index foods like bananas, sandwiches and cakes will help to refuel muscles quickly.
High carbohydrate drinks like concentrated fruit juice and even fizzy drinks offer a practical
way to replenish carbohydrate stores
• Very few legal supplements can be backed up with credible scientific research. Those that
can be supported include creatine monohydrate, caffeine, sodium bicarbonate and
glutamine. While in some cases these supplements can improve performance, none are a
magic potion and none can match the benefits derived from proper training and nutrition.
eat right train hard
What does Micheal Phelps eat during training?
After he retires from swimming, Michael Phelps might want to
try his hand at competitive eating. The Olympic star recently
said he consumes 12,000 calories per day, or 9,500 more than
the FDA recommends for an active, young male.
Phelps has to keep his intake up in order to compensate for all
the calories he burns during the 30-hours per week he spends
in training. He told NBC that an average day might have the
following menu:
Breakfast: 3 fried egg sandwiches, 2 cups coffee, 5-egg
omlette, bowl of grits, 3 pieces of french toast, 3 chocolate chip
pancakes
Lunch: 1 pound pasta, 2 ham and cheese sandwiches, energy
drink (1,000 calorie)
Dinner: 1 pound pasta, 1 large pizza, energy drink (1,000
calorie)