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Nutrition

Nowadays, nutrition is a hot topic in both sports and everyday life. It must be emphasized that the weight of a soccer player is not an important factor in his performance. Instead of concentrating on reaching an ideal weight, it is wiser to work on healthy eating habits.

Fat: Soccer players burn a lot of calories but fat should still be minimized in an athlete's diet, mainly because it is not an efficient provider of energy. Although there is a lot of energy stored in fat, in long duration sports, like soccer, the body fuels itself mainly from Glycogen (found in Carbohydrates.)

Carbohydrates: As with most aerobic sports, the ideal meal for a soccer player must be rich in Carbohydrates. Before matches or important events, it is recommended to increase Carb intake and decrease Proteins. Consuming meals consisting primarily of Carbohydrates has been shown to improve endurance and overall performance. Flour and starch-based foods are a good source of Carbs.

Examples: bread, potatoes, pasta, cereal, low-fat dairy products

Proteins: Proteins are essential for the regeneration of muscles and tissue. It is important to regularly integrate Protein into meals, but the amount must be kept it in small portions. In an athlete's diet, not more than 10% of all calories should come from Protein. As mentioned above, Carbs are the primary source of energy in soccer whereas Protein is simply used for cell replenishment. Pre-game meals should not contain much Protein.

Examples: meat, eggs, nuts

Water & Sports Drinks: During matches or practice, your body will lose a lot of water. To keep it hydrated it is best to drink water (even if you don't feel like it) frequently in small portions. Many sports drinks have flooded the market in the past few years. They contain Carbohydrates and claim to potentially improve your performance. In practice, sports drinks would have the same effect as water, if the player using them has been eating right.

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