nutrition, soccer players
Diet HEALTH HEALTH

Nutrition Guide for Soccer Players before a Big Game

Soccer is a sport that’s adored by millions of people right around the world. When you’re a professional athlete in soccer, it’s important to be up to date with all the soccer news and information on eating healthy to maximize your overall energy and performance levels. Without eating right, your game will falter.  For those, who love to play soccer, the following is a nutrition guide  giving you the latest soccer news on what you should be eating before and after a game.

1. What to Eat before a Match?

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Before playing soccer, players should eat a meal, which consists of carbohydrates and a small amount of protein. Carbohydrates break down in the body and get converted into sugar. This results in more energy during the game play. It’s best to eat about three hours before a game to maximize the nutrition from your meal. A meal, which contains pasta, rice, vegetables and a small amount of meat such as fish, is ideal for keeping glucose levels at the right range for maximum energy. Only use small amounts of protein. It tends to be harder to digest.

2. What to Eat after a Match?

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It’s recommended to eat around 30 minutes after a match to reduce the risk of feeling sick from the high adrenaline boost. After a match your body and muscles are exhausted and need a nutritious meal to help stimulate a faster recovery time while minimizing muscle damage. After a game, carbohydrates are recommended to help with glucose recovery. A cold pasta salad with eggs and turkey is one solution. It is fast to make and tasty as well. This helps to balance a soccer player’s body better by introducing a good level of protein and carbohydrates.

3. What to Drink?

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In the latest soccer news, it’s recommended to drink a diluted electrolyte solution. When playing a game, soccer players tend to sweat greatly. This can cause your potassium levels and other minerals to drop in the body. This, in turn, can cause dehydration. Dehydration can dramatically affect your game play. So, it’s important to replenish your body and hydrate it as fast as possible. Avoid drinking a lot at once. It can cause you to feel sick and may cause bloating of the stomach as well.

4. Best Foods for Nutrition

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  • Complex Carbohydrates – potatoes, pasta, bread, rice, fruit and cereals.
  • Fats – cheese, margarine, butter, nuts, sunflower oil, and salmon.
  • Proteins – yogurt, chicken, eggs, milk and fish.
  • Fiber – seeds, beans and peas
  • Vitamins and Minerals – those found in fruits and vegetables.

5. How Many Calories should Soccer Players Eat?

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It’s estimated in soccer news headlines that many soccer players only eat around 1200 calories of carbohydrates per day. This, unfortunately, isn’t enough. Soccer players need around 2400-3000 calories from carbohydrates to have sufficient energy to make it through the second half of the game. This can lead to a 50% decrease in performance with a majority of those running slower during the game. This can mean the difference between winning or losing the game.

To maintain your energy when playing soccer, it’s important to follow the latest soccer news that other professional players do to keep you ahead of the game. Were you taking the right nutrition for a good game?

Bio: Aaron is a soccer enthusiast and sports player who loves to write about all things sports related. He also write for websites like  BJK Haber as a guest writer .  His hobbies include playing soccer, surfing, rock climbing, and tennis. When Aaron isn’t playing sport he loves to relax with his wife and daughter and go on trips overseas to new places .

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