As you know soccer game keeps your body healthy and active, For a best and great soccer player, you need to take care of your diet as well. Our bodies are like a machine if we work or play our bodies need to be fueled with healthy food. And if we are talking about soccer players, this very important to have sufficient knowledge regarding nutrition because soccer player is relying on their bodies. They must have known the diet which keeps them healthy and active in a soccer game. Proper diet will help the player to perform their best on the playground and makes themselves essential to a team.
Nutrition guide for soccer players
Soccer game one of the fast-paced game. In this game, your body involves in constant motions form prints to jogging last till the final whistle. Level of play doesn’t matter; you have to build proper skills including soccer nutrition. This also includes the game planning, not only to hydrate before the game but also during and after the game. The player could perform better in the ground if he knows what to eat before starting a soccer game. This also can help players to maximize their potential both off and on the field.
As we know, nutritional research says that soccer players should have to choose a diet that has 40 percent fat, 40 percent carbohydrates, and 20 percent protein.
Let’s talk about fats. You can get it form dairy, butter, meat, and oils. Always try to use monounsaturated fats such as canola oil and olive oil. Avoid taking trans-fat. This diet will help you to protect your vital organ heart and maintain healthy cholesterol levels.
If we are talking about carbohydrate, this is the most primary fuel for all your contracting muscles. The human body has it owns storeroom supply for this in muscles called “glycogen.” When the amount is consumed, it will automatically return to this reserve for break down. The source of carbohydrates is rice, pasta, bread, and cereals. Whole varieties of grain are the best choice because they are broken down slowly and will give you more extended and enduring energy.
Now come to the protein, the source of protein are lentils, meat, nuts, fish, and beans. One thing you should have to know that protein is a need for rebuild and repair muscles that have damaged during game or exercise. The player must avoid overdoing this. It is essential to fuel your body on a regular basis with the healthy diet, having three nutrition meal a day. Players should have to spare time or meals because it is essential as the training sessions.
A good meal plan is like:
- Breakfast: Low-fat milk and fruit, Whole-grain cereal
- Snack: Granola and Yogurt
- Lunch: Glass of milk, Whole grain bread with tuna
- Dinner: Chicken, greens, and potato
One final thing to remember, please focus on getting enough water for hydration. One easy tip to find out how much water you need is weigh yourself before and after the game. You need at least 16 to 24 ounce of water for every pound lost. It is essential in summer because you lose a lot of water through sweating and have a higher risk of becoming dehydrated.