Nutrition and Healthy Eating Habits for Soccer Players: What You Need to Know
A popular quote from the famous Greek Philosopher and Doctor Socrates states “Let food be thy medicine and medicine be thy food.” This is especially true for the modern athlete. In this post, we will discuss how to improve and maintain proper nutrition as a soccer player.
There has been extensive research that has proven why it is crucial for players to begin taking note of their diet and eating habits as early as possible. Whether you plan on one day becoming a professional soccer player or not, it is vital to provide yourself with the best and proper nutrition to ensure maximum health throughout your life. It is certainly easy to give in to the fast foods, candy, soda, and other common junk food craze that all children know and love. As a young person and soccer player, one must develop good eating habits that will last them a lifetime! This is the BEST time to introduce a healthy lifestyle and make the connection between what players are putting into their bodies and the output they’re seeing and feeling on the field.
Your favorite candy or junk food snack will not be enough to get you through an entire game in the hot sun, especially at the youth level. Proper, balanced nutrition will benefit the young athlete both short and long term, as healthy eating habits are important for people of every age and can form the foundation of essential healthy living.
What does a soccer player’s average diet look like?
The average soccer player’s diet consists mainly of macronutrients, which are the nutrients our body needs for producing energy. Macronutrients are composed of three main groups: carbohydrates, proteins, and fats. Each subcategory is essential for a well-balanced, healthy diet.
A simple but effective healthy eating checklist for a soccer athlete could be as follows:
Eat a balanced breakfast every day.
Eat 2-3 balanced meals around the same time every day as much as possible.
Include nutritious snacks such as dried fruit, berries, and nuts, instead of candy, chips, and other processed junk foods.
Eat fruits and vegetables daily.
Drink at least 5-8 cups of water per day and avoid soda or other processed drinks as much as possible.
Eat a nutritious snack one hour before training.
Eat a nutritious snack 30-45 minutes after training to replenish the body.
What kind of foods could a soccer player’s diet consist of?
Carbohydrates are typically the first source of energy our body uses during physical activity. They are often readily available for our bodies and easily mobilized as needed. They often serve as an important, fast energy source for our skeletal muscles throughout physical activity and are extremely necessary to sustain peak performance levels!
Some examples of carbohydrates include pasta, bread, rice, beans, grains, milk, and yogurt. It is important to select the carbs that are suitable for your body and living style.
Fruits are also good carbohydrates for soccer players. Banana is a good source of potassium and can prevent cramps. Apple can boost endurance during a workout and is a good post-workout food to help accelerate recovery. Orange is one of the best sources of Vitamin-C, which can reduce inflammation and support a healthy immune system.
Protein is essential for the complete restoration of muscle fibers following the breakdown that occurs with physical activity. Common sources of protein are found in animal products such as beef, chicken, and fish. Other sources of protein include eggs, dairy products, beans, soy, and other similar products.
Fat is a secondary source of energy for our bodies and is frequently resorted to for longer durations of physical activity over a period of time, like soccer games. Many agree that fats are an essential component of the human body and must be incorporated into the modern soccer player’s diet, particularly healthy fats. There are monounsaturated fats, polyunsaturated fats, and saturated fats.
Monounsaturated fats are the best fats that our body needs and can be found in whole foods such as avocados, fatty fish, olive oil, chia seeds, dark chocolate, nuts, eggs, etc.
Polyunsaturated fats should be relatively limited and are often found in processed margarine and vegetable oils.
Saturated fats are the unhealthy fats that the body doesn’t need in any capacity but are most often commonly found in fried fast foods and animal fats such as those in cream and butter.
Incorporating this into your everyday nutrition
It is evident that soccer players of all ages need to pay attention to their nutrition and be mindful of the fuel they use for their bodies. Ensuring you are consuming the necessary amounts of carbohydrates, proteins, and fats will provide you with the best chance of maintaining an optimal level of performance as long as possible. With soccer games as long as 45-60 minutes at the earliest youth levels and upwards of 1.5 hours for older children, preparing oneself properly before and after matches can be the difference between health and injuries as well as determine the longevity of one’s soccer career. Proper nutrition and maintenance of a well-balanced diet as early as possible will help you to become the best possible version of yourself, achieve your dreams, and play to your highest level every time you step on the field.
Now that you know a little more about having a balanced diet as a soccer player and why it’s essential, we want to hear from you! In what ways do you try to maintain a balanced diet as an athlete? Are there any tips you could offer others or any advice you received that really made a difference in your nutrition and eating habits? With the right nutrition and proper, well-balanced eating habits you are well on your way to becoming the best soccer player that you can be.
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