Soccer is a fast-paced sport that requires a player be in excellent physical condition. During a game, a player can be in constant motion for long periods of time which means a great deal of energy is used and must be replaced.
Before playing, kick off the day with a healthy breakfast. Oatmeal, yogurt, fresh fruit and whole grain toast are quick to make or grab if in a hurry.
For most players, the best way to get and maintain energy levels is by eating a variety of complex carbohydrates. They should make up 70% of a soccer player’s diet, and examples include pasta, potatoes, rice, beans and peas.
It is also important to choose the most natural, least processed forms of food. Select a wide variety of different color fruits and vegetables for the best nutritional benefit. Grains and lean protein choices like chicken, fish and eggs are also great options.
Hydration is another factor that can have a huge impact on one’s play. Dehydration can dramatically decrease performance and, in some cases, can lead to injury. Before, during, and after playing, drink plenty of water or other non-caloric beverages to replenish your body.