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07
18
2018
meal plan for the Soccer players

Best meal plan for the Soccer players

Soccer (football) is one of the most famous games in the World, and people appreciate the sport at all levels, from the occasional kick about right through to expert football. Higher level professional and semi-professional footballers usually have their football training in the mornings with their teammates on four or five days per week, and may also attend the gym later in the day for lightweight practice or cardiovascular fitness work. Typically, throughout the season, there will be a match at the weekend (meal plan for a match day). For optimal performance in football training, you will need a quantity of energy for extended lengths of time, so it’s necessary that you have a well-structured diet programme not only to give strength for a training session but also to provide fuel for recuperation for the next day’s practice. Register your kids and get free soccer classes. Here is the best meal plan for the Soccer players.

meal plan for the Soccer players

Get to know about the best meal plan for the Soccer players

The below meal plan is an example for a professional or semi-professional footballer to follow for a typical practice day:
Breakfast

The big bowl of porridge made with jumbo oats + 200ml skimmed milk + water with one tsp of sugar and raisins if wanted
or 75g unsweetened muesli + 250ml skimmed milk
250ml fresh juices
Tea/coffee

45 minutes pre-football training

2-3 oatcakes with low-fat soft cheese
Item of fruit
Drink

Football training

90 minutes sip water or isotonic drink throughout

Immediately post training

25g whey protein powder + 25g dextrose in water

Lunch

Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts & seeds
Mixed salad
Low fat, low sugar yogurt
Drink

Gym training

30 minutes weights moderate intensity
40 mins CV mixing high, medium and low power
Sip plenty of water throughout

Immediately post workout

25g whey protein powder + 25g dextrose in water

45 minutes later

2-3 oatcakes with low-fat, light cheese
100g mixed seeds & nuts
Piece of fruit
Drink

Evening Meal

Thin fillet steak or chicken breast or fish + herbs to taste
Boiled potatoes or basmati rice or dry cooked sweet potatoes
Loads of vegetables
Low fat, no added sugar yogurt
Drink
1-hour pre-bed
100g cottage cheese/quark / low-fat natural yogurt
Banana
The small handful of mixed seeds & nuts
Drink

The above plan provided sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help ensure energy for long and intense training sessions. Porridge or muesli for breakfast will give slowly released power, and oatcakes and granary bread will top up this up through the daytime. See our Glycemic Index Tables for GI values of meals.

However, the plan is merely a standard guide, and portion sizes will require to be adapted to suit your daily routine. You must have a variety of different meats/fish, mixed carbohydrates, fruit, and vegetables every day, and drink lots of water.

We hope this article will help you a lot to learn about the meal plan for the Soccer players. To get an update, please follow us on Facebook and Instagram.

author: Soccer Club

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