6 nutrition rules for soccer players

A well planned healthy eating plan is needed to support the lean, energetic and fit football player. Basic nutrition for the active person should include carbohydrates to fuel the body and lean protein to help promote rapid muscle recovery and repair. In addition, a balanced diet needs whole grains, seeds, nuts, fruits and vegetables to provide useful vitamins and minerals, while oily fish, olive oil and avocado can provide a useful intake of healthy fats.

Training load and match days will surely influence food and fluid intake. For example, a player engaged in a long training session may benefit from a carbohydrate-rich diet to not only provide necessary fuel, but also to help promote recovery, maintain performance, and reduce fatigue. But, on rest days with less energy demand, a diet that contains much fewer carbohydrates is more appropriate.

Here are six helpful nutrition rules:

Reduce consumption of processed foods

It is beneficial to restrict your intake of processed foods and instead eat a well-balanced and healthy diet consisting of high-fiber carbohydrates, whole grains, fruits, and vegetables.

eat the rainbow

Eat a variety of fruits and vegetables at mealtimes to increase your ability to get more vitamins and minerals into your diet. The widest range of colors is the best option. Plus, this is a great way to show young soccer players that eating healthy can be fun and colorful.

healthy fats

The right kinds of fat can be heart-healthy. Any healthy diet can benefit from a wide range of healthy fats, including flaxseed oil, fish, avocado, seeds, natural nut butters, and olive oil. About 20 to 35% of your calorie intake should come from healthy fats.

I have breakfast everyday

A great way to jump-start your metabolism throughout the day is to eat a healthy breakfast. A couple of great breakfast options to fuel the body include muesli, which is packed with fruit and whole grains to provide slow-burn energy, while oatmeal is another carb-rich option.

Keep hydrated

Stay hydrated to keep your body running smoothly. Any sign of dehydration can have a significant impact on your ability to maintain your performance while playing. The ideal is to drink about 3 liters of water, green tea or other non-caloric drinks every day.

Post-workout recovery

After completing a workout, be sure to eat a post-workout shake or meal that is high in protein and carbohydrates.