A well planning healthy eating plan is needed to support the lean, energetic and fit soccer player. Basic nutrition for the active person should include carbohydrates to give the body fuel and lean proteins to help promote speedy muscle recovery and repair. Also, a balanced diet needs whole grains, seeds, nuts, fruits and vegetables to provide useful vitamins and minerals, while oily fish, olive oil, and avocado can give a useful intake of healthy fats.
The training load and match days are certain to have an influence on the food and fluid intake. For instance, a player involved in a long training session can benefit from a diet rich in carbohydrates to not only provide the required fuel, but also to help promote recovery, sustain performance, and reduce fatigue. But, on the rest days with lower energy demands, a diet that contains a lot less carbohydrates is more appropriate.
Here are six useful nutrition rules:
Cut back on processed foods
It is beneficial to restrict the intake of processed foods and instead eat a well-balanced and healthy diet that consists of high fiber carbohydrates, whole grains, fruits and vegetables.
Eat the rainbow
Eat a variety of fruits and vegetables at mealtime to increase the ability to introduce more vitamins and minerals to the diet. The widest range of colors is a best option. Plus, this is a great way to show young soccer players that eating healthy can be fun and colorful.
The right kinds of fat can be heart-healthy. Any healthy diet can benefit from a varied range of healthy fats, such as flaxseed oil, fish, avocado, seeds, natural nut butters and olive oil. About 20 to 35% of your calorie intake should come from healthy fats.
Breakfast every day
A great way to jump-start the metabolism for the day is by eating a healthy breakfast. A couple of the great breakfast options to fuel the body include muesli which is packed with fruits and whole grain to provide slow-burning energy, while oatmeal is a further option that is rich in carbohydrates.
Stay hydrated to keep your body running smoothly. Any signs of dehydration can have a significant impact on your ability to maintain your performance while playing. Ideally, you should drink about 3 liters of water, green tea or other non-caloric beverages every day.
After completing a workout, make sure to eat a post-workout shake or meal that is rich in both protein and carbohydrates.