Soccer Nutrition

Nutrition Soccer Players: Maintaining a Healthy Food Diet!

In recent years nutrition for soccer players has been a source of interest regarding its benefits. Both players and coaching staff of a soccer team are aware that eating and maintaining a healthy food diet is very important. That’s because it helps greatly ensuring better performance and health for all soccer players. 

Maybe you’re wondering if you’re giving your child the right food? Is it now or not? Maybe is too late to eat? In this article, we’re going to try and explain these questions.

The first thing to understand is that the top nutrition for soccer players would be carbohydrates.

What are carbohydrates, and their importance for soccer players?

Carbohydrates are the sugars, starches and fibres found in a wide variety of foods. Including fruits, grains and vegetables. This group of food is known as a basic one which has a very important role in a healthy life. Carbohydrates provide the body with glucose and which is converted to energy. In return, it is used to maintain body functions and physical activity. These are part of muscle glycogen. Muscle glycogen is the main and the most important source of energy for all soccer players. 

We know that a soccer game requires a high energy expenditure produced. It is affected by the high distance travelled during a soccer match. The higher the competitive level, the grater is the intensity at which efforts are made. In addition, the number of matches played per season also affects individual performance and their food diet.

That’s why it is important to maintain and control nutrition during a match, as well as before and after.

Food days before a competition

There are two main objectives during the week of the competition:

  • Optimize the stores of carbohydrates in the muscles.
  • Stay well hydrated

The preparation should be dictated by the type of the competition and the frequency you’re going to compete.

It should be taken into account that an optimal food diet for soccer players may not be effective if you do not eat healthy over an extended period of time.

Food diet for the days before a soccer match

  • It is important to maintain the consumption of carbohydrates in order to maintain the reserves of glycogen.
  • Ensure a water intake. At least 1.5 litres of water a day.
  • Don’t change your usual routine and it’s not recommended to try new food.
  • Avoid spicy foods and flatulent vegetables.
  • Avoid eating legumes and foods rich in fibre or whole grains.
  • Reduce fatty foods and even sausages, fried and battered, sauces or pastries.
  • Eat calmly and chew the food well.
  • Avoid alcohol consumption or even caffeine.

2 days before1 day before
Breakfastslices of bread with jam + ripe banana. 1 cup of skim milk + 1 full glass of muesli + 1 cup of liquid yogurt.
LunchTurkey sandwich with a tablespoon of hummus. Large snack bar + energy bar.
Food70g of wholemeal pasta with a can of tuna (if you want tomato sauce) + 1 glass of juice and a cookie for dessert. 70 g of pasta (in preparation you want) with 2 fillets of turkey or chicken + 1 glass of juice.
Snack1 cereal bar + 1 fruit juice1 mixed sandwich + 1 juice
DinnerVegetable cream + 1 fillet of hake + 2 slices of bread + 1 flanMashed potato + 2 fish fillets + 2 crispbread + 1 fruit juice
Re-dinner1 yogurt with a tablespoon of jam 1 yogurt with a tablespoon of jam

Feeding on the day of the competition

You should have dinner at least 2 hours before going to bed, the day before the game. In addition, the food should be easy to digest: cooked pasta or rice, vegetable salad. Also, it’s recommended: lean fish or French omelette, fruit or yogurt and also don’t forget to drink, mostly water.

On the day of the match, there are a number of recommendations that should be taken into account:

  • The last meal before the match should be finished at least 3 hours before. 
  • The menu should consist mainly of foods rich in carbohydrates without much protein or fat.
  • Avoid eating large amounts of food.
  • Avoid sauces and spices.
  • It’s not recommended to drink during the meal.
  • Eat slowly and chew well.

A carbohydrate-rich meal taken in the hours leading up to the match may complete the body’s glycogen reserves.

Why Black Eagles Academy?

Black Eagles Academy offers a wide range of innovative, state of the art programs that meet all interests and playing skills/abilities of all players and teams. We focus on helping our players to achieve their long and short term goals soccer wise. We train our players to understand what it takes to be a professional soccer player and how they could be the future of soccer.

Black Eagles build a professional environment with UEFA A and UEFA B licensed coaches with years of professional European experience in soccer. At Black Eagles, the European soccer standards make the standards.

If you have any further questions, please feel free to contact 1.437.996.5390