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A varied diet containing everyday foods will generally provide more than enough protein Maintaining hydration is important for performance and recovery 48 hours before the game day overload on carbohydrates such as pasta and beans. Food sources rich in iron include.
Dark leafy greens 6.
What food is good for soccer players. Olive oil avocados nuts seeds and fatty fish like salmon are a great source of healthy fats. A good rule of thumb for soccer players and athletes in general is to follow the following intake distribution. 60-65 carbohydrates 20-25 fats and 15-20 proteins.
Foods All Soccer Players Should Be Eating Eggs. Eggs are an excellent source of protein. Starting your morning with them will get you off on the right foot.
One of the best sources of carbohydrates and another great breakfast option. Oatmeal give you the energy you. Heres what players should be reaching for.
Oatmeal 100 whole wheat bread whole wheat or corn tortillas whole wheat pasta brown rice and low. Fresh whole fruit including apples pears bananas melon pineapple cantaloupe Non-starchy Vegetables. Athletes like Cristiano Ronaldo eat a breakfast that is rich in complex carbohydrates and a moderate amount of protein such as fruit whole-grain cereals eggs or milk.
Soccer players should aim to make 60-65 of their diet carbohydrate with an emphasis on fresh fruit and whole grains such as brown rice and pasta wholemeal bread potatoes and high fibre cereals. About 20- 25 of total calories should be in the form of fat. A varied diet containing everyday foods will generally provide more than enough protein Maintaining hydration is important for performance and recovery 48 hours before the game day overload on carbohydrates such as pasta and beans.
For snacks nutrition expert Julie Neville who works with professional players in Britain told the Mirror that she provides athletes with bananas nuts and seeds instead of chips and sweets. Forlan usually drinks a fresh fruit smoothie at snack time. In Season and Pre-Game.
In addition fruits such as apples bananas oranges and kiwis work well. Any or all of these fruits should find their way into the soccer player diet because they have numerous health benefits. Apples are a great snack and should be on every athletes menu.
High in Vitamin C fibre and a wide variety of antioxidants. Pugh puts spinach in his daily morning shake but he also will have it as a side for lunch or dinner when he has protein like chicken steak and fish. Spinach offers a number of nutritional.
For soccer players who want to eat healthy but have trouble getting in enough calories to maintain weight I often recommend grape pomegranate tart cherry orange and blueberry juices. In contrast overfat people who reduce their juice intake can easily delete some calories. For them eating the whole fruit would be more satiating.
Food choices should be used to help aid in recovery and replenishing lost glycogen stores. Top 10 Anti-Inflammatory Foods for Soccer Student-Athletes 1. Walnuts almonds and other nuts 3.
Dark leafy greens 6. Olive oil and axseed oil 8. Low-fat dairy Competition Weekend Meals.
Young players need lots of carbohydrates breads pasta rice pancakes etc. Whole grains are preferred. Avoid fried or very high fat foods which are slower to digest.
Also avoid highly concentrated sweets candy cake etc that can lead to a glucose spike then rapid drop which will severely limit concentration and energy. Some suitable pre-game meal ideas can include. Wrap or sandwich with chicken and salad Bowl of muesli with yoghurt and berries Pasta with beef mince in tomato-based sauce Pumpkin soup served with bread rolls Chicken stir-fry with rice or quinoa.
These strategies will help you get all of the vitamins and minerals you will need. Female soccer players require larger amounts of iron and calcium than do male soccer players. Food sources rich in iron include.
Meat fish kidney and black beans and fortified breakfast cereals.