• 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
 |
 |
 |
 |