Eat Right, Play Right...Soccer Nutrition Basics
Nutrition is essential in any sport and each demands something different when it comes to nutrients for fuel and recovery. For soccer players, the average distance covered in a soccer match is 5.6 miles and with intense training out in the heat - the caloric intake and fluid consumption is crucial.
Training schedule, intensity of practice and age determine a player's caloric intake. Here is a simple guide to educating your team on what to add to their daily diet for healthy living and success on the pitch.
Carbohydrates
These energy superstars are going to give muscles the immediate energy boost needed to perform at an intense physical level. Thirty percent of all goals are scored in the last 15 minutes of a game; so choosing the right carbs and fluids is vital to get players through an entire match with adequate energy.
Without the right carbs and accurate amount, muscle fuel depletes, leading to exhaustion- especially in the legs for soccer players. Shoot for 3.6 to 4.5 grams of carbs per pound of body weight per day. Fill up that belly with whole grains, fruits and plenty of vegetables.
Protein
It doesn't supply immediate energy like carbohydrates, but to build and repair muscles and boost the immune system, protein is a must for soccer players. Consume 0.6 to 0.8 grams of protein per pound of body weight per day. Reach for healthy choices such as fish, chicken, turkey, lean beef, low fat milk, cheese, yogurt, eggs, nuts and soy.
Healthy Fats
Not all fat is bad; in fact, the body needs it to function properly. Soccer players should consume 0.45 grams of fat per pound of body weight per day and keep it heart healthy: Canola oil, olive oil and nuts.
Fluids
Sweltering heat, unrelenting sun and loads of running during practices and games can easily expel more than three quarts of fluid from the body through sweat. Make sure players have access to water and sports drinks at all times. Players should drink two cups two hours before a practice session or a match. During warm up, drink another cup, at halftime drink two cups and after a game go for three cups to replenish every pound of fluid you lose from physical exertion.
When choosing a sports drink, make sure to read labels as some may contain loads of sugar. Look for lightly sweetened options with 14 to 19 grams of carbohydrates and 110 to 165 milligrams of sodium per eight oz.
