05/24/2016
EATING WELL TO PLAY BETTER
Playing Soccer can be exhausting. How well you are doing towards the end of the game can depend upon how well you have been eating during the days before and on the match day itself.
Tiredness can be avoided by eating the right food. Soccer players should eat foods containing carbohydrate, it provides energy. In the following information I will try to give you an idea why carbohydrate is important for players at all levels and try to give you some foods that will boost your energy levels.
ENERGY!
You need energy for all Physical Activities; Swimming, Cycling, Running, Walking. The energy comes from your muscles. The exact amount of energy needed for a particular activity will vary according to your age, body weight and how hard you exercise.
WHY DO YOU NEED CARBOHYDRATES?
When you eat food-containing carbohydrates some of the carbohydrates are converted by your body into glycogen (a fuel for the body) which is stored in your muscles.
When you exercise and need a lot of energy quickly, the glycogen acts as a fuel for your muscles. When all this fuel has been used up tiredness sets in and you may feel some of the following;
• Tired heavy legs
• Lack of speed
• Inability to jump
THE PROTEIN MYTH!
Many Soccer players in the past have believed that extra protein is needed to build muscle and this is wrong! A high carbohydrate diet combined with exercise will help you develop strong muscles far better than a high protein diet.
WHAT TO EAT IN THE DAYS BEFORE A MATCH?
Makes sure you eat cereal and /or toast for breakfast. For your main meal of the day eat plenty of rice, pasta or potatoes together with some chicken, fish, lean meat or low fat cheese.
It is also important to drink more. Try to drink at least two to three liters of water a day.
MATCH DAY! WHAT TO EAT BEFORE THE GAME?
On match day eat your last meal at least 3 to 4 hours before the game. An hour or two before the game you need to boost your glycogen stores to ensure you have enough energy for a full match. Energy giving snacks, which can be easily carried in your sports bag, are best. At the same time drink some water or other fluids, as too little will affect your performance. Quantities of snacks and water are completely dependent on the individual player. I know I would not eat for at least 3 hours before a game. But everyone is different!
HALF TIME
You need to refuel your body. Maybe a snack high in carbohydrate and some fluid.
AFTER THE GAME
Straight after the match you need to start refueling your glycogen (energy) stores by eating carbohydrate. Drink plenty of fluids to help recovery-don’t wait till you are thirsty!
SUGGESTED MEALS
Breakfast:
Fruit Juice
Fresh fruit; tinned fruit; Low Fat yogurt
Cereal with semi skimmed milk
Bread, rolls or toast with butter or margarine, jelly, marmalade or honey
Lean meat or low fat cheese
Main Meals:
Vegetable soup and Roll
Deep Pan Pizza (Thick crust)
Baked Potato with cottage cheese or tuna or baked beans or chili
Sandwiches made with thick bread filled with low fat cheese; lean meat; chicken; salad; honey or banana.
Rice with low fat meat sauce
Risotto made with tuna, lean meat or chicken
Pasta with tomato or meat sauce
Salad or uncooked vegetables
Rice pudding, crème caramel, sorbet ice or fruit salad
Cake, cereal bar, chocolate, flavored skimmed milk
Drink plenty of water, fruit juice, fruit squash or sports drinks
Light Meals and Snacks:
Toast with jelly
Sandwich with honey, banana or jelly
Scone, Muffin
Apple cake, carrot cake, gingerbread, fruitcake
Breakfast cereal with raisins and semi-skimmed milk
Fruit yogurt or flavored milk drink
Oatmeal raisin cookies
Pancakes and maple syrup with fresh fruit
Dried fruits
Banana, watermelon, grapes
Water, fruit squash, fruit juice or sports drink
Chocolate or granola bar
