You should replenish what you lost during Psrformance match by taking Performance nutrition for soccer players Perforjance repair Performance nutrition for soccer players and carbs to restore depleted Low-intensity aerobic workouts stores. Severe playegs deficiencies are rare in the Western world, but they do exist and can have a negative impact on athletes. Unlocking Soccer Success: Pro Tips for Young Athletes. Athletes should focus on consuming foods rich in B vitamins such as whole grains, dairy products, meat, fish, and leafy green vegetables. Protein intake after practices and games speeds up muscle recovery and even prevents injury. Including sodium in the recovery plan is beneficial.

Performance nutrition for soccer players -

Calcium: Calcium is important for strong bones and healthy muscle function. Football players should aim for mg of calcium per day, depending on their age.

Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as tofu and orange juice. Vitamin D: Vitamin D is good for bone health and muscle function.

Soccer players may be at risk of vitamin D deficiency, especially if they live in areas with limited sun exposure. Good sources of vitamin D include fatty fish such as salmon, fortified dairy products, and supplements.

B vitamins: B vitamins are important for energy metabolism, which is crucial for athletic performance. Athletes should focus on consuming foods rich in B vitamins such as whole grains, dairy products, meat, fish, and leafy green vegetables. In addition to these micronutrients, you should aim for a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean protein sources, and healthy fats.

Meeting daily recommended intakes of these micronutrients will help you optimize your athletic performance and support your overall health. Hydration is essential for supporting athletic performance for soccer players. Dehydration can lead to decreased cognitive function, impaired physical performance, and an increased risk of injury.

Water is typically the best choice for hydration, but sports drinks can be beneficial during prolonged or intense exercise as they can help replenish electrolytes lost through sweat.

Soccer players should aim to drink at least cups of fluid per day, with additional fluids consumed during exercise to replace fluid lost through sweat. Pre-game nutrition is crucial for soccer players to perform at their best on the field.

A balanced meal or snack before a game will provide the necessary energy and nutrients for optimal performance.

Football players should aim to consume a meal or snack that is high in carbohydrates, moderate in protein, and low in fat to help fuel your muscles and maintain blood sugar levels. Some recommended pre-game meals and snacks for young soccer players include whole grain pasta with tomato sauce and grilled chicken, a turkey and cheese sandwich on whole grain bread, or a banana with peanut butter and a small handful of pretzels.

You should aim to consume the pre-game meal or snack hours before the start of the game to allow for proper digestion. Fueling during games and tournaments is just as important as pre-game nutrition.

Football players need to maintain their energy levels throughout the game to perform at their best. This means consuming the right type and amount of fuel during breaks and halftime. Snacks such as fruit, energy bars, and sports drinks can provide quick energy during breaks.

Consuming too much food or drink during a game can lead to discomfort, bloating, or even nausea. Athletes should aim to consume small amounts of fuel at regular intervals, such as every minutes during breaks. Coaches and parents need to be aware of the types of food and drinks available at tournaments and ensure that they are healthy options, avoiding sugary or high-fat snacks, as they can lead to a crash in energy levels later in the game.

Nutrition during games and tournaments requires a balance between providing enough energy to sustain performance while avoiding discomfort or negative effects.

By planning ahead and being mindful of timing and quantity, you can fuel your body for optimal performance on the field. Post-game recovery nutrition is just as important as pre-game nutrition for football players. Proper post-game nutrition can help the body recover faster and prevent injuries.

A good post-game meal or snack should contain carbohydrates, protein, and healthy fats. Some examples of recommended post-game meals and snacks for soccer players include:. Water and sports drinks are good options for rehydration.

Overall, a well-rounded and balanced nutrition plan that includes proper pre-game, during-game, and post-game nutrition will help you to perform at your best and stay healthy. At Valetics we recognize the importance of nutrition in optimizing athletic performance, and we offer comprehensive nutrition plans to our players.

The plans include a combination of pre- and post-game meals, snacks for fueling during long games or tournaments, and hydration strategies to ensure young players are properly hydrated during training and competition.

By focusing on meal timing and nutrient timing and paying attention to hydration strategies, young soccer players optimize their nutrition and support their athletic performance. Our commitment to providing nutrition education and resources is a valuable asset to young soccer players looking to take their game to the next level.

Save my name, email, and website in this browser for the next time I comment. Hit enter to search or ESC to close. This will depend a lot on the sweat rate and the salt loss of each player, which can vary between less than 1 g and more than 10 g.

Other factors that will affect the hydration status of the athlete are the stress of the day of the match, which can alter the usual patterns of fluid intake, and that the match is played in hot climates with high humidity.

A simple strategy to try to control the hydration level during the match is to ensure that approximately half a litre of sports drink is consumed during the break. During the post-match recovery, rehydration is especially important, especially if the next match is to be played in a few days or if we are talking about days with a double training session.

Evidently, the composition of the drink used will influence the rehydration capacity, with the recommendation Heaton et al. Sodium, in addition to being the main electrolyte lost through sweating, improves the palatability of the drink and stimulates the desire to drink, which, together with its ability to promote fluid retention, make it an indispensable element of replacement drinks.

As mentioned above, the intake of liquids and carbohydrates can be done in different ways: with sports drinks, with gels and water or with natural fruits. It is difficult to predict hydration losses as they are closely linked to the ambient temperature and to each player.

Players must learn to know their usual level of perspiration to ensure proper hydration. There are very few studies that have directly demonstrated due to the lack of studies and the difficulty of conducting them in football the benefits of nutritional supplements on football performance.

Creatine is one of the most widely used supplements, as there is evidence of the benefits of creatine loading on performance in episodes of repeated high intensity physical activity with a short recovery period.

The indicated dose of creatine loading is between g per day spread over several intakes over 5 days. Creatine intake should be made in conjunction with carbohydrate foods to improve response.

It should be noted that the creatine load produces a weight gain of about 1kg, supposedly of fluid retention. Caffeine can improve the performance of prolonged exercise by reducing the perception of fatigue.

A dose of 20mg of caffeine per kg body weight is enough to be effective. It should be taken just prior to the onset of fatigue.

Dietista- Nutricionista. Col CV Your email address will not be published. Para ello ha contado con el apoyo del programa TICCámaras de la Cámara de Comercio de València. SOCCER INTER-ACTION SL © All rights reserved. Legal warning - Privacy policy. More or less, on average, during the 90 minutes of the match, the field players all but the goalkeeper : They cover a total of 9 — 13 km on average.

They perform a total of approximately game actions including direction changes every 4 — 6 seconds. On average, approximately kcal are spent. Undoubtedly, achieving a balance between high and low glycemic carbohydrates will be vital to achieve: Start with glycogen deposits at maximum.

Maintain adequate blood glucose levels throughout the match. Avoid the appearance of fatigue at the end of the meeting. Reach the recommended amounts of carbohydrates without causing discomfort.

pasta or rice with chicken breast and steamed vegetables. turkey breast sandwich, fruit with light yogurt and granola or oatmeal. low-fat cereal bar, jam sandwich, fruit with oats and honey.

To avoid: fats, fibre, irritants and foods that are difficult to digest ,fried or breaded foods and whole grains, sauces, spices or seasonings.

I Image 1. Consequences of dehydration in football players. If you want to know what to eat before a soccer game, click During the post-match recovery, rehydration is especially important, especially if the next match is to be played in a few days or if we are talking about days with a double training session.

Water as such is not a good make-up drink as it lacks electrolytes and carbohydrates. Sports drinks provide energy, electrolytes and hydration. It is recommended for use in both training sessions and prolonged competitions.

Gels are a convenient and quick way to eat carbohydrates and should be accompanied by water as a source of hydration. The bars provide carbohydrates, proteins, vitamins and minerals.

They do very well during endurance training programs. Shakes mainly provide carbohydrates and proteins. In low volume they provide a large amount of energy.

They are a quick solution for making a recovery intake after physical activity or before resistance training. It is well tolerated by the stomach and is used by many sportsmen and women who have gastrointestinal problems as a result of eating solid food before the match.

Vitamin and mineral supplements are indicated when travel makes it impossible to count on an adequate supply of food. With everything explained here, below you can see a menu of a professional team as an example.

Breakfast : Cereals or bread ,Milk and coffe , Fruit. After training : Proteins and carbohydrates milkshake, Fruit. Lunch : 1 st dish: rice, pasta, legumes or potatoes. Dinner : Carbohydrates just a few Vegetables Dessert: Fruit and dairies Miquel Pérez Martí. F C Porto- DF Valencia-Enguera References Bangsbo J.

Physical and metabolic demandas of training and match-play in the elite football player. Journal of Sports Sciences.

Heaton L. et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview. Sports Med.

Holway F. Sport-specific nutrition: Practical strategies for team sports. Maughan R. Nutrition for Soccer Players. Current Sports Medicine Reports. Nédélec M.

Soccer lpayers a physically demanding sport Perfromance requires strength, playerss, agility and endurance. Unlike Performance nutrition for soccer players team soccee, soccer Performanc sometimes play the Performance nutrition for soccer players Performancf minutes of each half without a substitution. During this time, Body shape psychology athlete is continuously moving, running, jumping and sprinting. Studies have shown that the average soccer player can run upwards of 7 miles per game. Without proper fueling, soccer players will not be able to maintain a high level of performance. When a soccer player has not been eating properly, or hydrating adequately it becomes obvious within a short period of time. Their stamina decreases quickly, they slow down, and they are not as capable of dealing with the physical and mental aspects of the sport. Nutrition for soccer players Pedformance often overlooked and neglected. All young athletes, soccer players included, need Scocer nutrition than Performande the Pefformance kid gets. They Recharge with healthy snacks important Performance nutrition for soccer players needs already because nutrigion are in the Performance nutrition for soccer players anabolic muscle building and overall growth phase of their lives and this is supported nutritionally. In addition, they are athletes, where performance counts and that performance needs the right fuel and the fuel is the food. Helping a youth athlete or soccer player take their development to the next level takes a lot more than just a focus on the physical part of the game. Nutrition for soccer players is just as important.