Soccer Nutrition Tips

Soccer requires endurance, speed, strength, and technical skills. Hard work in training is vital in order to improve performance, and a good sports diet can offer many benefits. 

Eating the right foods at the right times can:

-Allow you to train longer and with more intensity 
-Reduce fatigue 
-Reduce risk of injury and illness
-Help you recover more quickly from practices and games
-Provide confidence in being well-prepared for game days

         Proper nutrition is the key to achieving your optimum performance, both individually and as a team. 

Fueling Soccer

Carbohydrates (Carbs): whole grain breads, cereals, pastas, rice, fruits, veggies, crackers, low-fat milk, soy milk, almond milk, yogurt

• Carbs are the main fuel for sports, so most of your calories should come from carbs. 
• Your muscles use carbs for energy during practice and games, and carbs are also the main fuel for your brain. 
• Eating carbs before practice will help keep your energy high throughout practice and allow you to train harder. This will help improve your overall performance. 
• Carbs also “refuel” your muscles after practice and games. Refueling as soon as possible after practice increases your muscles’ energy storage (glycogen) for your next practice. This can help you recover more quickly and make practices seem easier, allowing you to train even harder. 

Protein: fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, yogurt.

• Protein is necessary for muscle recovery and repair after practices and games. 
• Protein is also very important for growth and development during the teen years. 
• Getting the right amount of protein will help you stay healthy, get stronger, and improve your game. 

Fluids → water, sports drinks (Gatorade), milk, 100% juice

• Fluids are very important before, during, and after training and games. 
• Dehydration can cause headaches, muscle cramps, and fatigue. This can really hurt your performance. 
• It is important to start drinking fluids at least 1 to 2 hours before practice, take quick fluid "pauses" during practice, and continue drinking fluids after practice so you can rehydrate your body. 
• Water is the best choice for hydration. 
• However, it is recommended to drink sports drinks with added carbs and electrolytes (like Gatorade) during strenuous practices lasting 2 hours. This added fuel will give you energy during the last minutes of an intense practice session when your energy is running low. 

Soccer Nutrition Tips on School Days.

ALWAYS EAT A HEALTHY BREAKFAST AND LUNCH! 
 Student athletes who eat breakfast perform better in the classroom than those who skip breakfast.

Some healthy examples include:

• breakfast: cereal with fruit and milk; large fruit/yogurt smoothie; breakfast burrito with eggs, cheese, and ham; pancakes or waffles with fruit and turkey sausage; oatmeal with dried fruit and milk; bagel topped with PB and glass of milk.
• lunch: Make a healthy lunch at home and bring it to school- PB and jelly sandwiches, deli meat sandwiches, fruits, cheese and crackers, sports bars, trail mix, water or milk. 

AFTER-SCHOOL/PRE-PRACTICE SNACK OR MEAL.   These should be high-carb foods and low in fat so they digest quickly enough before your practice. If practice is late in the evening, then more food can be eaten so you don't get hungry during practice. Avoid fatty, greasy fast foods and junk foods because they can cause stomach aches and make you feel tired and sleepy before practices.

Pre-practice snack/meal ideas (have both food and fluids) 

• Foods: Fruit, granola bar, crackers, trail mix, pretzels, bagel with PB, sandwich, fruit smoothie
• Fluids: Water is best. 

REFUEL AND REHYDRATE IMMEDIATELY AFTER PRACTICE: 
Eating a snack with carbs and protein as soon as possible after practice (within 30 minutes) helps your muscles recover more quickly. The snack should be readily available in your soccer bag so you can eat it as soon as possible (on the drive home). Chocolate milk, sports bars, trail mix, and fruit are a great post-workout recovery snacks.

EAT A HEALTHY DINNER WITHIN 2 HOURS AFTER PRACTICE; DON'T FORGET FLUIDS TOO!  Your dinner meal will help you refuel and recover for the next day's practice or game.

Remember, the best energy booster and muscle builder for athletes is 

a healthy sports diet!