Top NUTRITION Strategies for Soccer

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Develop a consistent FUELING routine

  • Recognize that nutrition & hydration contribute to soccer performance, energy level, and health.
  • Athletes’ bodies perform better when they are fueled consistently…similar nutrients at similar times every day.
  • There is no off-limits food. 10% of an athlete’s diet can be “junk food”.
  • No one sticks to a meal plan that doesn’t taste and feel good.
  • Don’t eat it if you don’t like it! Find creative ways to obtain all important nutrients and include favorites.

Eat frequently

  • Eat 3 meals and at least 2-3 snacks each day.
  • BREAKFAST is extremely important!
  • Spread calories equally throughout the day…many soccer players have “bottom-heavy” diets.
  • Plan meals and snacks ahead of time and have food and fluids with you at all times.
  • Eating the right amount
  • Calorie counting rarely necessary, but most soccer players require their weight in pounds X 25 (or kg X 55).
  • Everyone’s metabolism is somewhat different, so some players may need a little less and some a little more.
  • For weight loss, reduce calories by 1000/day. For weight gain, increase by 1000/day.

Understand the important breakdown of carbs, protein, and fat

  • 60% carbohydrates, 15% protein, 25% fat

This translates into:

  • about 4 grams of carbs/pound body weight
  • .7 grams of protein/pound body weight
  • .5 grams of fat/pound body weight

Many soccer players UNDEREAT carbs (or pick the poorest quality types)

  • Carbs- best choices are fruits, veggies, whole grains, beans
  • Sugar- look to reduce added sugars in daily diet
  • Use sugar when your body most needs it (DURING and AFTER exercise)
  • Carbs should fluctuate with training. Hard training=more carbs, off-season=less carbs
  • Include protein (meats, milk/cheese/yogurt, eggs, beans, nuts/peanut butter) in at least 4-5 meals/day
  • Increase healthy fats: nuts, fish, oils, avocado and decrease unhealthy fats: fried foods, fatty meats, desserts, whole milk, butter, creamy dressings and sauces

Vitamins & minerals

  • Food first, multivitamin (with 100% DV) as a back-up
  • Best way to get all needed: fruits, veggies, grains, dairy, nuts, lean meat
  • ANTIOXIDANTS, especially Vitamin C, important for muscle recovery and preventing illness…sources: oranges or
  • orange juice, berries, melon, potatoes, sweet potatoes, broccoli, spinach, fruit smoothies

Hydration

  • You’re drinking enough if pee is clear and you’re not thirsty!
  • WATER, sports drinks, 100% juices, or milk are best beverages all day
  • Sports drinks BEFORE, DURING, AFTER training.
  • Do not lose more than 1-2 pounds in practices or games.
  • Recognize that energy drinks like Red Bull can dehydrate you (in addition to sometimes causing other problems).

Before and after training

  • Need at least 30 grams of carbs 30-60 minutes before practice starts

RECOVERY NUTRITION- important to refuel with carbs and protein within 30 minutes of finishing practice

Pre-game meal

  • 3-4 hours before first event: MIXED meal of carbs and protein, low fat, fluids, salt
  • 1 hour before first event: 30 grams of carbs to “top off”