A soccer player diet should consist of foods that are rich in carbohydrates, proteins, healthy fats like Omega 3s and 6s and vitamins like B vitamins (B1, B2, B3), Vitamin C, Vitamin D. The main issue with most diets is the lack of protein necessary to build muscle for high-intensity workouts or long games.
Full Answer
What is the best diet for a soccer player?
Advice on What Soccer Players’ Should Eat to Refuel Immediately After the Game:
- Kind, Lara, Rx bars
- Protein/energy balls
- Veggies and hummus or yogurt dip
- Fruit with nuts or nut butter or yogurt dip
- Trail mix
- Ready to drink protein (such as Orgain)
- Organic cottage cheese w/ fruit (if you have dairy)
- Chia pudding
- Smoothies; add grass-fed protein powder or vegan
What should you eat before you play soccer?
Some suitable pre-game snack ideas include:
- Yoghurt with fruit salad
- Banana and a handful of almonds
- Peanut butter on rice cakes
- Toast with vegemite and cheese
How much protein should soccer players eat?
Soccer Nutrition by Phil Davis
- A soccer player’s diet should consist of about 60-65% carbohydrate, 20-25% fat and 10-15% protein.
- Carbohydrates should be predominantly in the form of fresh fruits and whole grains such as whole meal bread, pasta, potatoes and brown rice. ...
- Saturated fat intake should be reduced in most cases i.e. ...
What do soccer players do to stay healthy?
What Do Professional Soccer Players Eat?
- Regular Training. Not all professional soccer players follow the exact same diet plans. ...
- Sample Meals. Uruguayan superstar Diego Forlan likes fresh pineapple, which is readily available in his home country, brown bread and yogurt for breakfast.
- In Season and Pre-Game. ...
- Game Day. ...
What Should soccer players not eat?
Soccer Players should AVOID foods that have high fat content or high in calories because these slow down the digestion process. Some foods that are high in fat or calories are: butter, margarine, mayonnaise, nuts, seeds, salad dressings, cream cheese, fried foods, sauces, gravies.
What should a 15 year old soccer player eat?
Diet should consist of 60% carbohydrates, 25% fat, 15% protein. Carbohydrates should be primarily in the form of whole grains, fresh fruits, potatoes, pasta. Proteins should come from lean meats, nuts and fish. Saturated fat intake should be reduced where possible.
What food is best for soccer players?
Advice on What Soccer Players' Should Eat to Refuel Immediately After the Game:Kind, Lara, Rx bars.Protein/energy balls.Veggies and hummus or yogurt dip.Fruit with nuts or nut butter or yogurt dip.Trail mix.Ready to drink protein (such as Orgain)Organic cottage cheese w/ fruit (if you have dairy)Chia pudding.More items...•
What are healthy meals for soccer players?
Pre-Game Meals & Snacks for a Soccer Player DietChicken or turkey sandwich (or wrap) with a vegetable salad.Pasta with sauce (either beef or tomato-based)Soup with whole wheat/whole-grain bread.Yogurt and berries.Banana and almonds.Plenty of water!
What does Lionel Messi eat?
Most of Messi's dietary regimen comes from Italian nutritionist Giuliano Poser's input. In 2014, based on the recommendation of Poser, Messi focused on the switch to five key foods: Water, olive oil, whole grains, fresh fruit and fresh vegetables.
Do soccer players eat junk food?
Yes, even MLS players face temptation from junk food and snacks. “I always tell players to focus on carbs, and to eat a lot more fruits and vegetables,” Richer says. “Most of a soccer player's daily calories need to come from carb sources that provide energy so they don't get fatigued on the field.
What do d1 soccer players eat?
Include lean protein with each meal and snack: chicken, turkey, pork or beef tenderloin, fish, canned tuna, edamame, deli meats, hummus, peanut butter, nuts and seeds. Choose complex carbohydrate more often: sweet potatoes, brown rice, Page 3 whole wheat breads, whole wheat pasta, and quinoa.
What a soccer player eats in a day?
On a regular, daily basis, though, most professional soccer players generally try to eat healthfully and focus on quality carbohydrates, such as oats, sweet potatoes and quinoa; lean proteins, including grilled meats and fish; and healthy fats, including olive oil, avocados and flax.
What should I eat 2 hours before soccer practice?
A snack before a soccer practice or game should be something that isn't heavy, but is enough to keep kids fueled....Posted in:Whole grain bread w/peanut butter.Cereal that is low in sugar.Low-fat cheese.Yogurt.Turkey or chicken.Fruit, such as: apples, bananas, pears, oranges.
Should soccer players eat bread?
Bread is better known for fueling the muscles, than for being a source of nutrients. If your diet is 85-90% nutrient-dense you won't be risking your health by selecting white bread or wrap. In general, no bread or grain-foods are as nutrient-rich as green leafy vegetables, berries, lean meats, or dairy foods.
What should I eat after soccer game?
Post Game Snack This should include high carbohydrate and protein foods. Trail mix, rice crispy bars, watermelon, other fruits, crackers, and of course Chicken fillet sandwiches are always a hit.
What should I eat for breakfast as a soccer player?
What soccer players eat for breakfastoatmeal.egg white.boiled eggs or [egg burrito on the go]omelette.bread.grain cereal [low sugar]avocado.cottage cheese.More items...•
How many calories should a 15 year old soccer player eat?
At least 3,000 calories per day for peak performance Youth soccer players need to a high calorie diet for peak performance.
What should teens eat before a soccer game?
Youth Soccer Players: Immediately before a soccer game Liquid nutrition such as sports drinks, milk, smoothies or juice can meet that need. Or, salty snacks such as pretzels or crackers are highly tolerated too. Dried or fresh fruit, rice cakes, graham crackers or fig bars also provide a quick-digesting fuel source.
What should youth soccer players eat?
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.)
How many calories should a 15 year old football player eat?
The USDA defines “active” as physical activity equivalent to walking more than 3 miles per day. However, the Academy of Nutrition and Dietetics reports that teenage male athletes need 3,000 to 4,000 calories per day and female teen athletes need 2,200 to 3,000 calories per day.
What are the nutrients needed for soccer?
Two nutrients must be included in each meal: protein and carbohydrates. Protein is responsible for muscle growth, and carbohydrates are the main source of the energy players need to get through strenuous strength training workouts, grueling soccer practices and games. Soccer requires stamina, endurance and strength.
How to get better at soccer?
And the best way to ensure quality development in these areas is by eating muscle-building foods.#N#Two nutrients must be included in each meal: protein and carbohydrates. Protein is responsible for muscle growth, and carbohydrates are the main source of the energy players need to get through strenuous strength training workouts, grueling soccer practices and games.#N#Soccer requires stamina, endurance and strength. To play at the highest possible level, include muscle-building foods in your diet. Such foods, along with your strength training program, will help you pack muscle on to your body.#N#Here is a list of foods that build muscle for soccer players:
What is the best breakfast for athletes?
One of the best sources of carbohydrates and another great breakfast option. Oatmeal give you the energy you need to get going in the morning. Eat a bowl of oatmeal along with your eggs for a well-rounded breakfast. Learn more about the benefits of oatmeal for athletes.
What is the best way to build muscle for soccer?
Soccer requires stamina, endurance and strength. To play at the highest possible level, include muscle-building foods in your diet. Such foods, along with your strength training program, will help you pack muscle on to your body. Here is a list of foods that build muscle for soccer players:
What are some good foods to help you grow muscle?
Some great options are apples, bananas, fresh berries, tomatoes, asparagus, cucumbers and mixed frozen veggies.
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 to eat with frozen grapes?
Frozen grapes and a handful of nuts or piece of turkey
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 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
What are the 3 macronutrients that soccer players need to eat?
The basic eating principles are measured around the 3 key macronutrients: Carbohydrates, Protein & Fats.
Why is protein important for football?
Protein is constantly being broken down and rebuilt in the body, therefore it is important that there is a regular supply of protein in the footballers diet in order to compensate for the continual loss that occurs in the body through vigorous training & competition.
Can coaches benefit themselves from nutrition?
All practitioners and coaches can only benefit themselves and their players even further by having a more in-depth knowledge of sports nutrition
What do soccer players eat?
On a regular, daily basis, though, most professional soccer players generally try to eat healthfully and focus on quality carbohydrates, such as oats, sweet potatoes and quinoa; lean proteins, including grilled meats and fish;
What to eat before a football game?
He'll top that off with cereal bars and energy gels that are offered in the stadium dressing room. The International Association Football Federation, or FIFA, notes that eating too few carbohydrates immediately before a match can be the downfall of many players. FIFA suggests that elite players consume cereal, pancakes, baked beans and toast or yogurt before a match. After competition, professional players focus, as should any athlete, on restoring energy and revitalizing muscles with a snack consisting of carbs and protein. A sports bar and an electrolyte drink, a meat and cheese sandwich, or a fruit smoothie with whey protein are all nutritious post-match fuel.
What does Diego Forlan eat?
Former Manchester United and Everton player Phil Neville always started his day with scrambled eggs or an omelet. Forlan's lunch, which usually follows several hours of training, consists of quick-digesting carbs, such as pasta or rice, which helps restore his energy, or glycogen, stores. To help with muscle recovery, he adds protein to this meal, usually in the form of grilled chicken; he's careful to avoid unhealthy fried foods. At dinner, Forlan typically eats fresh fish and steamed vegetables, and he'll occasionally indulge in a sweet treat. 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.
How long does it take for a soccer player to train?
Soccer players train hard both on and off the field for their 90 minutes of play. In addition to perfecting plays building stamina and honing ball-handling skills, professional players' training also involves attention to their nutrition.
What does Julie Neville do for athletes?
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. Advertisement.
How does soccer burn energy?
Soccer players burn a huge amount of energy by running around the field so much, which means you need to make sure you’re giving your body what it needs to recover and get out there again.
What is the best cereal to start your day with?
Richer recommends starting breakfast with whole grain cereal. If you’re game, add some almond milk to the mix. Whole grains have various nutrients, including fiber, protein, B vitamins, as well as minerals like zinc and copper. The almond milk adds calcium, potassium, and vitamin C to the mix to start your day.
Can MLS players eat junk food?
Right now there’s so much more information available about what is in your food and can help you make strong decisions.”. Yes, even MLS players face temptation from junk food and snacks. “I always tell players to focus on carbs, and to eat a lot more fruits and vegetables,” Richer says.
Is fruit good for soccer?
Getting a healthy dose of fruit each day is important for soccer players, but Richer warns to not to overload on it: “Getting a lot of fruit is key, but don’t overdo it, because it’s still sugar,” Richer says. “It’s a healthy sugar, but it still adds up by the end of the day.”.
What Should a Child Eat Before a Soccer Game?
When game day comes, you may be wondering when and what a player should eat before the game takes place. Keep in mind that what’s eaten the actual day of the game only has a small role in the player’s energy for that game. What the player eats two to three days before the game is much more important.
Why is hydration important for soccer players?
Proper hydration is extremely important for youth soccer players youth soccer players. When a child drinks the right amount of liquids during the sports season, he/she will experience a huge range of benefits. Appropriate hydration will have a positive impact on the following:
Should kids eat before games?
It’s beneficial to remember that every individual is different and that every child will react to changes in diet differently. If your child is having a bad reaction to eating a certain type of food before a game, remember it and don’t let them eat that particular food before a game again.
Are Pancakes Good Before a Soccer Game?
Pancakes are an ideal breakfast before a soccer game. They provide plenty of carbohydrates which can be converted into a decent amount of energy for the game. The pancakes can even be topped with a bit of syrup and some fruit if desired.
What nutrients should a soccer player include at dinner?
Nutrients help a soccer player train, perform and recover effectively. The three macro nutrients, those needed in larger amounts, include carbohydrates, protein and fats. Micronutrients, those needed in smaller amounts, include all vitamins and minerals. Eating balanced meals will assist a soccer player to meet these nutrient needs.
What are tips for taking advantage of all the benefits of dinner?
Mindful eating involves slowing down, listening to hunger and fullness cues and focusing on enjoying the eating experience. Choosing to eat mindfully also means sitting down to eat with others.
What to eat before a match?
Just before you start warming up, it's a good idea to eat a banana which will help prevent you from cramping up towards the end of the match and also provide you with carbohydrates.
What happens if you eat too close to a soccer game?
If you eat too close to the start of the match, you will feel lethargic and won’t benefit from the nutrients contained within the food.
What do you need to do to win a tennis match?
Energy - You need food that will fuel your body throughout the duration of the match or training. Hydration - The liquids you take on before the match or at half-time helps to replace the water you lose from sweating. Prevent Cramping - It’s important you’re able to perform well for the entire match.
What to eat in the morning for a syringe?
Food to eat in the morning: 1 A bowl of oat cereal with raisins and fruits of the forest 2 Scrambled eggs with an assortment of vegetables 3 Toast with peanut butter on top 4 Low-fat yogurt 5 A bowl of fruit 6 Smoothies 7 Lots of water!
Why does drinking without doing sport cause fat?
As the energy is quickly released , eating or drinking these without doing sport leads to the glycogen being turned into fat for later usage.
What is the fuel of the body?
Food is the fuel of the body.
What to drink at half time?
At half-time, drink a sports drink as it will help you to stock up on the salts and sugar which you have depleted during the first half of the game.
