You practice stiff, and you play stiff, but if you want to do your best as a soccer player, you also want to think about what you eat. Soccer is a hard and grueling sport that burns many calories. Exchanging those calories with the best foods in the proper amount can increase energy, speed, strength, and recovery. In this article, you will know about the best diet plan for the soccer player. You can register your kid here and get free soccer classes.
Get know about best diet plan for the soccer player
While a game, soccer players are in continuous motion for 60 to 90 minutes and can run, walk or dribble up to 12 miles. This hard play and activity require a lot of power. Soccer members need 20 to 27 calories per pound of body weight a day, accordingly Dr. Jay Williams from the National Soccer Coaches Association of America. That means a 150-pound soccer player wants 3,000 to 4,050 calories a day, with the higher calorie number corresponding with those large practices and game days.
Most Calories From Carbs
Carbohydrates give most of the energy, and your muscles want to get you through your workouts and games. Sixty to seventy percent of the calories in a soccer player’s diet should come from carbohydrates. Most of those carb calories should be from multiple carbs, which include foods such as grains, whole-wheat bread, pasta, potatoes, and vegetables. Combined carbs take longer to digest and help support a steady stream of energy. Simple carbs understand more immediately and act as a fast source of energy; these include fruit, sweets milk, and soda. For better nutrition, choose milk or fruit when looking for an active energy pick-me-up.
Round it Out With Protein and Fat
Soccer players also want to make sure they get the right amounts of protein and fat. Protein is essential for muscle regeneration and growth, and 10 percent of your calories should come from protein. Good sources include seafood, low-fat dairy, eggs, nuts lean meats, poultry, and vegetables. Fat also gives energy, and at least 20 percent of your calories should develop from fat for top performance, says Williams. But be careful with the fats in your diet, and go for healthy sources such as oils, nuts, and fatty fish, and avoid fried foods.
The Meal Plans
Soccer players want to eat regularly throughout the day to sustain energy levels. A good meal program should include four to six small meals a day. Every meal should consist of carbs, protein, and fat. For example, a healthful breakfast meal to start your day right might add a bowl of grain cereal with a banana and low-fat milk. To maximize your nutrient absorption, add a fruit or vegetable with each meal. To refill energy stores and start muscle healing after practice or games, eat carbs and protein snacks, such as a turkey sandwich or low-fat yogurt, as soon as you’re done.