Introduction to Soccer Nutrition
Imagine a human body as a small manufacturing facility. Although it doesn’t need a lot, it can still perform admirably. A normal human body can be described as a factory, while an athlete’s body, on the other hand, is a state of the art factory capable of producing outstanding performances but which also needs wagons full-size prime material.
As a soccer player, your goal is to make your factory run at its best. However, it is also your responsibility to ensure it has the right materials. This is where soccer nutrition plays a major role. If you read the article below, you’ll find all the important information about what and when to eat.
Soccer Nutrition – Proteins
Proteins are essential for building life, and they’re responsible for muscle growth. Muscle growth is a key concern for SPBO players. Therefore, your soccer diet must contain plenty of protein. Proteins are usually found in animal products like eggs, milk, and meat. However, they can also be found as a part of soya, lettuce, and other vegetables.
Soccer Nutrition – Carbohydrates
Carbohydrates are your body’s fuel source. Just like a car requires gas to run properly, your body also needs carbohydrates for every function.
Every movement you make eats a bit of carbohydrate fuel. Move your hand to scratch your mind, you’ve lost some carbs…knock on my door…you have lost some carbs…even blinking can cause us to lose some carbohydrates. You can see how much fuel is needed for a soccer match. Carbohydrates aren’t just for energy, they also play a vital role in many bodily functions such as the immune system and blood clotting. They also aid in muscle growth and development.
Soccer Nutrition Pre- and Post Game Soccer Diets
There is much debate about the topic of pre-game and after-game meals. This is due to the abundance of misinformation on the Internet. Your performance in a match will depend on what you eat, starting 2-3 days before the event and ending with the last meal you have a few hours before it starts. You should eat carbohydrate-rich foods at least two days before the match. A rich carb snack can be taken between three and four hours before the match starts.
Low GI foods (low glycemic index) are also recommended before the match. They have been shown to increase endurance and ability for a short time. Low GI foods should not be high in fiber. Dense fiber is absorbed more slowly by the body, so it will sit around in your stomach while you run. A good pre-match soccer diet should include:
– Foods with low GI
High Carbohydrate Foods
– No high-fiber foods
You will feel exhausted after the match and your muscles will be weaker because you have used all of the carbohydrates. After a match, a high-carbohydrate meal is important. Research suggests that your body absorbs carbohydrates and other nutrients more quickly if you work for a shorter time.
You will feel more energized and refreshed if you eat high-GI foods.