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In soccer game which diet should take ease. nd me diet plan shedual

(April 27, 2012)

Can You Suggest A Diet Plan For Soccer Players?

Soccer players are required to run a great deal and they burn calories and lose body fluids at a rapid pace. Due to the energy-intensive nature of the sport, the players must be in good physical state and proper nutrition plays a vital role in this. It is important to maintain healthy eating habits during and after training. The diet for soccer players must supply an adequate amount of carbohydrates to the body and must also help to replenish fluid levels.

Importance Of Healthy Diet

  • The brain, vital organs and muscles of the body receive energy through food. Soccer players need to have high energy levels since the sport involves a lot of exercise.

    Healthy foods help to supply the body with energy during training sessions and also during the game. The blood sugar levels influences the amount of energy that is available for use at any specific time.
  • Soccer players must maintain a healthy body weight since excess weight can cause the muscles to work much harder. This leads to a drop in stamina and acceleration becomes difficult.
  • Incorrect eating habits can deny the body of many essential nutrients and lead to weakness and health problems.
  • Healthy eating enables the body to recover properly and quickly from injuries.
  • Along with fitness training, a good diet helps to improve athletic performance.

What And When To Eat

Meal timings are highly important for soccer players. Fat and protein intake should be restricted on match days since these take longer to digest. Have your meal at least three hours before the match. This meal should be rich in carbohydrates in order to supply your body with adequate energy and low in fat and protein. Foods such as low fat milk and dry cereal, whole wheat toast with honey, energy bars and orange juice are good for your pre-match meal. A couple of hours before the match, you can have a carbohydrate-rich snack. Since different people may take varying amounts of time to digest their food, it is best to adjust these timings according to your personal requirements. You can experiment with foods and meal timings before your training sessions. Try out foods such as fruits, bread with jam and fruit juice. Eat small snacks during the cool-down such as grapes or chopped banana.

What you eat after the match is also important. Since you need to replenish your fluid levels, it is important to eat carbohydrates as early as possible. You can stimulate the recovery of glycogen reserves by eating about 50 grams of carbohydrates within a couple of hours after the match. Choose foods like spaghetti, pasta, potatoes, baked beans with toast and rice.

The main calorie source in the diet should be foods rich in carbohydrates. Complex carbohydrates should form the main part of your diet. Eat simple carbohydrates as snacks in lower quantities. Your carbohydrate intake should include a good amount of protein, low fat foods and lots of fruits and vegetables. An inadequate intake of carbohydrates may lead to low energy levels and this will hamper your performance and also make you vulnerable to injuries.

Don't Skip Breakfast

Breakfast is the most important meal for athletes as well as regular people. Many people, including athletes, skip breakfast to save time or calories. The benefits of a healthy breakfast can never be emphasized enough. Those who never skip breakfast tend to consume more nutritious foods during the day, have lower blood cholesterol levels, have a healthy weight, are more alert and enjoy higher energy levels. Athletes who skip breakfast are likely to perform less efficiently later in the morning. They may also experience irritability and may completely run out of energy by afternoon. Some healthy breakfast foods include;

  • Low fat yogurt with raisins and peanuts.
  • Low fat yogurt with cereal, fruit and orange juice
  • Whole grain toast with peanut butter and fruit juice
  • Low fat milk with whole wheat crackers, peanut butter and one apple

What To Drink

Soccer players lose a large amount of water since they sweat so much during training and matches. Therefore the fluid levels in the body must be restored to prevent dehydration and tiredness. Good hydration also helps to quicken the recovery process. It is necessary to stay hydrated before, during and after a match. Even mild dehydration can affect athletic performance. Many soccer matches are played outdoors in heat and humidity and hence proper hydration is imperative. On hot days, you can drink water or electrolyte beverages. Cold beverages which contain carbohydrates and sodium will help in recovery after exercise. Avoid caffeinated and alcoholic beverages. Many sports drinks are loaded with carbohydrates and hence boost blood sugar levels for a short period of time.

It is advisable to consult your doctor or fitness trainer before modifying your diet.

Submitted by N on April 27, 2012 at 07:14


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