what should female soccer players eat

by Lisette Jacobi Published 2 years ago Updated 2 years ago

What should female soccer players eat?

Eggs. Eggs are an excellent source of protein.
Oatmeal. One of the best sources of carbohydrates and another great breakfast option.
Chicken or Turkey Breast. The best way to eat chicken or turkey is skinless, to remove unnecessary fat.
Lean Ground Beef.
Fruits and Vegetables.
Beans.
Sweet Potatoes.

Full Answer

What should a female soccer player’s diet plan be?

A female soccer player’s diet plan should be well-balanced, with healthy fats and carbs, protein, and plenty of water. The carbohydrate intake should be high enough to keep up with the demands of physical activity. It is also crucial that players eat foods that give them energy and stamina for their game or practice session.

What do soccer players eat for dinner?

Soccer Player’s Dinner 1 Spaghetti 2 Tomato sauce with a little meat 3 Italian bread 4 Salad with lite dressing More ...

What is the best nutrition for soccer players?

A good rule of thumb for soccer player’s and athletes, in general, is to follow the following intake distribution: 60-65% carbohydrates, 20-25% fats, and 15-20% proteins. These are some of the most commonly asked questions when it comes to Soccer player nutrition and the best healthy food for soccer players:

What should I eat after a football match?

Refuel immediately following the match, you should have a recovery snack (within 15-20 minutes ideally). Make this a mix of carbs and protein to replenish your fuel stores (glycogen) and repair damaged tissue. Always follow up with an actual meal within an hour after your recovery snack.

What to eat before soccer game?

Advice for Soccer Players’ Pre-Game Meal 1 Grilled chicken (4-5 oz.), baked sweet potato/regular potato, ~1 cup roasted vegetables 2 Grilled fish (checkbook size), steamed brown rice (1 cup or 1-2 fists), ~ 1 cup roasted vegetables 3 Baked salmon, quinoa (1 cup or 1-2 fists), spinach side salad, ¾ cup pineapple 4 Oatmeal (1-2 cups), toppings of choice (nuts, dried fruit, flax, almond milk, cinnamon), fruit salad (1 cup), 4 oz. OJ 5 Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup) or berries 6 Granola with almond milk & banana/berries or Greek yogurt w/ granola & berries (try plain greek and add almond butter and honey or maple syrup) 7 Rosemary lime chicken with sweet potato fries and kale salad 8 Nutty Fruit & Cream; strawberries/blueberries in a cereal bowl topped with raisins and almonds; pour almond milk over top and eat like cereal 9 Taco bowl with ground chicken, spices, corn, lettuce/veggies, and brown rice 10 Baked potato (sweet potato) loaded with chicken, steamed veggies, avocado 11 Sweet potato hash (sweet potato, veggies/onions, fried or poached eggs)

How long before soccer game should you snack?

Soccer players can have a snack 1-2 hours before the event to top off your fuel stores. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you know you digest well.

What are some good side dishes to serve with an egg frittata?

Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup) or berries

How long after a football match should you eat?

Make this a mix of carbs and protein to replenish your fuel stores (glycogen) and repair damaged tissue. Always follow up with an actual meal within an hour after your recovery snack.

How long before a game can you drink caffeine?

Note 4 hours prior to play for pre-game and those choices may depend upon playing time and older youth players and adults can have caffeine 30 min before the event.

What to eat with frozen grapes?

Frozen grapes and a handful of nuts or piece of turkey

What foods should a soccer player diet consist of?

Our body does this by breaking down food into 3 energy producing materials called macronutrients. These macronutrients are carbohydrates, protein and fat.

What does a soccer player diet look like?

Before we discuss soccer nutrition and the specifics of what a soccer player diet should look like, we need to take a closer look at why athletes in general should eat healthy.

What foods should be avoided in a soccer player diet?

To reach peak level performance and to be able to maintain it over the long-term, it’s important to eat healthily every day, and not just the day before, or the day of, the soccer match. Remember, healthy eating habits equal healthy performances on the pitch. Soccer nutrition isn’t something temporary, it’s a lifestyle, at least as long as you’re playing the game.

Why is soccer nutrition important and why should athletes eat healthy?

How much water should a soccer player be drinking? How to stay hydrated?

When to have the pre-game meal as a soccer player?

When to have your pre-game meal before a match is just as important, if not more so, than what to have.

What type of drinks should a soccer player be having?

You may have noticed that when you sweat, sometimes the sweat dripping off you tastes salty. That is because sweat contains both water and electrolytes.

How many carbs should a footballer eat a day?

It is extremely diult to achieve the recommended intake of carbohydrate from only 3 meals a day. It is valuable to choose nutrient-rich carbohydrate foods and to add other foods to recovery meals and snacks to provide a good source of protein and other nutrients. Therefore, snacking should play a crucial role in a footballer’s nutrition programme. An important part of a player’s diet is when to eat the right foods and snacking should take place immediately after training and competition. This is when the energy stores in the muscles that have just been working are best refuelled. General recommendations regarding the amount of carbohydrate to consume are:

Why do players need to feed before a game?

The main aims of pre-event feeding are to top up your body’s carbohydrate stores in the muscles and liver, and to ensure that you are well hydrated . Players get tired towards the end of a match or training session and this is a signal that energy stores are low. So, to have as much energy available as possible , players need to prepare well beforehand.

How to reduce body fat in post adolescence?

Simple ways to reduce fat intake include: choose leaner varieties of meat and trim off any visible fat, swap full-fat milk for semi-skimmed or skimmed milk, limit fast foods (burgers, pizzas, pasties, chicken nuggets, hot dogs, chips), limit ready made meals (many of these are very high in saturated fat),limit high-fat snack food (chocolate, biscuits, cookies, crisps, doughnuts, croissants, cream cakes), consume lower-fat desserts (yoghurt, fruit crumble, banana custard, rice pudding), keep pastry and pies to a minimum, consume fresh fruit, dried fruit, rice cakes or fruit bars instead of biscuits, and eat jacket potatoes or home-made oven potato wedges in place of chips.

Why does Chef Teren like to have a build your own meal spread?

Chef Teren likes to have a build-your-own-meal type spread so that the players can fuel the way that makes them happiest in the moment.

Do scouts need carbs?

In short, they need a *lot* of carbs to make sure they’re able to work the entire game. “They’re running for 90 minutes straight,” Chef Teren says. “They’re going to burn everything they eat off right away, so we like to add a lot of pancakes, oatmeals, and potatoes for a pregame meal.”

What Kind of Food do Soccer Players Eat?

During the course of a 90-minute game a soccer player can burn up to 2000 calories (that's more than the average person burns throughout a WHOLE day), so it is very important that you take nutrition very seriously if you want to be at peak condition. But, every single soccer player is different from one another and thus has different nutritional needs, and regardless of those needs and goals, a balanced diet is key.

What should I eat before a soccer match?

A good example of low GI foods are: Sweet potatoes, pasta, white rice, corn, and cereals . Try to avoid foods that are too high in fat and fiber as they can slow digestion and this could lead to an upset stomach and bloating. Also try to avoid having too much protein right before a game, as it could also lead to discomfort when performing high intensity activities.

What are the macronutrients that help you in your game?

There are 3 major groups of macronutrients, each of them with different properties and effects on your body, and these are: Carbohydrates (4 calories per gram): Carbohydrates will ensure better stamina and endurance during the game. Fresh fruits, potatoes, rice, and vegetables are some examples of foods that are rich in carbohydrates. ...

What foods are good for stamina?

Carbohydrates will ensure better stamina and endurance during the game. Fresh fruits, potatoes, rice, and vegetables are some examples of foods that are rich in carbohydrates.

How to improve your diet?

For starters, a first great step towards improving your diet is to dial a bit down on junk food and start consuming nutrient-dense foods. Foods with high nutrient density are the ones that carry the vastest amount and variety of nutrients and will help you maximize the number of nutrients that your body assimilates, this won't only aid you with performance, but during recovery as well.

How long before a soccer game should I eat?

Never skip your meals. Eat well before your soccer game, I would suggest eating some snacks about 2-3 hours before your game. But if you’re taking a whole meal, make sure the lunch you have is high in carbohydrates and proteins, and is consumed about 5 hours before the game.

Why is soccer important?

Soccer is a high-intensity sport and for your body to cope up with the physical intensity and extreme pace, it needs optimal nutrition. If proper nutrition is not taken, it will lead to fatigue, injury, or even to more serious issues.

How many calories should a female athlete eat a day?

This means eating more than 40 calories per kilogram of bodyweight per day, or 20 calories per pound. Thus, a female athlete who weighs 120 pounds needs more than 2,400 calories per day. This is the minimum amount of calories she needs to maintain health and good performance.#N#Because gaining weight is often a concern, the athlete needs first to ensure she is eating more than this amount daily and then watch her weight. If she finds herself gaining a few pounds, she should not worry! This just demonstrates that she was not eating enough previously. The extra calories will actually help to improve her performance, which is her ultimate goal.#N#To break it down further, all athletes need at least 6g of carbohydrates (sugars and starches) per kilogram per day, or 3 grams per pound, as well as 1.4 grams of protein per kilogram per day, or 0.7 grams per pound. So, a female athlete who weighs 120 pounds—needing more than 2,400 calories per day—should consume 360 grams of carbohydrates and 84 grams of protein per day. Since each gram of carbohydrate and protein delivers four calories, these amounts will actually equal not quite 1,800 calories. The rest can be filled with healthy fats, carbohydrates or protein.#N#A good example is a nut butter (peanut, soy, sunflower, etc.) and jelly sandwich on whole grain bread. This is an excellent athletic meal because of the carbohydrates—fast-acting sugars in the jelly and long-lasting starches in the bread—and the protein in the nut butter. In addition, the fats in the nut butter are “good” fats, ones the body actually needs. Meats are excellent sources of protein, and beans are a great source of both carbohydrate and protein. On the other hand, a piece of cake is not a good choice, because it has calories, carbohydrates and bad fats but virtually no protein.#N#Two final points: 1) vegetarians and vegans should consult a sports nutritionist to ensure an adequate diet; and 2) post-exercise meals should contain about 6g of carbohydrates/pound and 0.1g of protein/pound.#N#Many different combinations can be used, and each athlete should experiment with various foods to find the ones that work best. Eat well, perform well!#N#Summary

What is a good snack for athletics?

A good example is a nut butter ( peanut, soy, sunflower, etc.) and jelly sandwich on whole grain bread. This is an excellent athletic meal because of the carbohydrates—fast-acting sugars in the jelly and long-lasting starches in the bread—and the protein in the nut butter.

What to eat before and after exercise?

Eat carbohydrates and protein before and after exercising. Eat plenty of fruits and vegetables (not juices), but do not include their calories in your overall intake. They provide a wealth of micronutrients athletes need but are too low in calories to make a difference. Photo: facebook.com.

Why is nutrition important for athletes?

Nutrition for athletes has three purposes: 1) maximize initial performance; 2) sustain maximal performance; and 3) rapid recovery. For the female athlete, proper nutrition is also needed to maintain menstrual cycle and bone health.#N#The menstrual cycle is an additional energy user, so female athletes need to eat both for athletic performance and to maintain a normal menstrual cycle. Adequate nutrition also helps sustain normal levels of estrogen, a hormone needed not only to maintain normal menstrual cycle, but also to stimulate bone growth. Consequently, inadequate nutrition causes problems with athletic performance, the menstrual cycle—e.g., prolonged time between periods or complete cessation of periods—and bone health.#N#If a female athlete lacks adequate caloric intake, it will impact her athletic performance and her bone development, while also causing abnormal menstruation.

Why do women need to eat during their menstrual cycle?

The menstrual cycle is an additional energy user, so female athletes need to eat both for athletic performance and to maintain a normal menstrual cycle. Adequate nutrition also helps sustain normal levels of estrogen, a hormone needed not only to maintain normal menstrual cycle, but also to stimulate bone growth.