Best Food For Soccer Players
Soccer players should aim to make 60-65 of their diet carbohydrate with an emphasis on fresh fruit and whole grains such as brown rice and pasta wholemeal bread potatoes and high fibre cereals. Try to consume a meal consisting of 50 grams of carbohydrates in the two hours following a game.
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Some plants such as beans lentils and soy contain protein as well so they should not be overlooked.
Best food for soccer players. Examples of great pre-game meals for soccer players could be Grilled chicken 4-5 oz baked sweet potatoregular potato 1 cup roasted vegetables Grilled fish checkbook size steamed brown rice 1 cup or 1-2 fists 1 cup roasted vegetables Baked salmon quinoa 1 cup or 1-2 fists spinach side salad ¾ cup pineapple. As the building block of muscle protein is found in animal products like chicken beef and fish. About 20- 25 of total calories should be in the form of fat.
Oatmeal 100 whole wheat bread whole wheat or corn tortillas whole wheat pasta brown rice and low sugar cereals containing at least 5g of protein per serving. That makes high-carb foods perfect for a pre-soccer meal. Whole grains have various nutrients including fiber protein B.
Starchy carbs include potatoes breads cereal pasta fruits and vegetables. Heres what players should be reaching for. Aim for dairy products fruits starchy vegetables whole-grain bread or pasta and sugary sweets.
The next macronutrient protein is equally important in the soccer player diet. Ideally a soccer player should get 55 percent to 65 percent of total calories from. Olive oil avocados nuts seeds and fatty fish like salmon are a great source of healthy fats.
Soccer players should adjust their food and fluid intake to match their training load. When it comes to pre-match meals starchy carbohydrates are your friend as they break down into glycogen really effectively. Richer recommends starting breakfast with whole grain cereal.
A meal 3-4 hours before a game or practice should be rich in complex carbohydrates and a moderate amount of protein but be low in fat and excessive fiber because fat and fiber takes longer to digest which can cause an upset stomach and slow your child down. The following are suggestions on what our soccer players should eat and avoid eating on game and practice days. If youre game add some almond milk to the mix.
Your recovery meals and snacks should include a foundation of carbohydrate-rich breads cereals grains fruits and vegetables plus a smaller amount of. Some great options are apples bananas fresh berries tomatoes asparagus cucumbers and mixed frozen veggies. In addition fruit vegetables nuts seeds and wholegrains provide important vitamins and minerals along with some healthy fats such as avocado nuts olive oily and oily fish such as salmon.
Both players also included sports drinks for extra carbs. A good rule of thumb for soccer players and athletes in general is to follow the following intake distribution. Meals and snacks need to include a healthy mix of carbs protein and fat with most calories coming from carbs.
During physical activities such as soccer your body burns the easiest fats it can find. Your bodys get energy from CarbohydratesThereforeFoods high in carbs are very important for a player. Good foods to eat include pastas rice noodles bread potatoes and baked beans.
However knowing what amount and the best window to consume these carbs are essential for performance and recovery. In an interview with The Daily Meal Peyton Manning notes that his favorite pre-game meal is grilled chicken a baked potato pasta with marinara sauce and broccoli while Willie Anderson opted for oatmeal fruit a baked potato and some sausage. 60-65 carbohydrates 20-25 fats and 15-20 proteins.
Fresh whole fruit including apples.
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