If you are into playing soccer or plan to be a soccer player, not only knowing the game matters because you would also need to be careful of what you eat. Soccer is undoubtedly a very high-energy game, where the body needs to be really strong and always have the requisite energy levels. Eating the wrong kind of food can drastically hamper your performance and therefore it is recommended that you should ideally consume carbohydrate-rich meals two to three days prior to any important soccer match. To help you decide on what kind of a right diet one should follow here is the breakup of the nutrients required and the right source of food.

Desired Nutrients

Fat: Though a soccer player burns a lot of calories, however, it is advisable to minimize the fat intake in a soccer player’s diet. Ideally in long duration sports like soccer, the body derives its energy from glycogen, which is ideally found in carbohydrates.

Carbohydrates: Carbohydrates are essential as they efficiently fuel the body in high-energy and long duration activities such as soccer. An ideal soccer diet should be rich in carbohydrates and in fact it is recommended that before any match the intake of carbohydrates should be increased. Four and starch-based foods such as bread, potatoes, pasta, cereal and low-fat dairy products are excellent source of carbohydrates.

Proteins: Proteins are a must for repair and rebuilding of muscles and tissues and therefore it is important to include protein into all meals. However, the amount of protein consumed should be in small portions and should not exceed more than 10% of all the calories in the diet. The ideal source of proteins includes meat, eggs and nuts.

Water and Sports Drinks: Since body loses a lot of water during a match, therefore it is important to drink water in small portions in order to keep it hydrated at all times. Sports drinks will almost have the same effect as water if a proper diet is maintained.

Tips for an Ideal Soccer Diet

Breakfast
• Non-sugar coated cereal
• Soy or low fat milk
• Pancakes
• French Toast
• Potatoes
• Yoghurt
• Bagels
• Fresh fruits and juices
• Low-fat Cottage cheese
• Egg whites

Lunch and Dinner
• Fish
• Veal
• Chicken without the skin
• Turkey
• Other kinds of lean meats
• Rice
• Vegetables
• Pasta
• Multi-grain breads
• Soups and salads
• Pizza with vegetable toppings

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