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.

Soccer players should adjust their food and fluid intake to match their training load. For example, during heavy training periods, a diet rich in carbohydrate foods is important to provide adequate fuel to reduce fatigue, sustain performance and promote recovery. During lighter training periods or rest days, a less carbohydrate is needed given the lower energy demands on the body.

Soccer is a professional career at an elite level, however many amateur players also have work and study commitments to manage around their soccer schedules. To manage this busy lifestyle good nutrition habits are important and make a huge difference on and off the field.

Fluid requirements during matches can be considerable due to the high intensity of a match further exacerbated if hot weather.

Dehydration can negatively impact soccer performance — particularly endurance, speed, skill execution and decision-making. Having fluids with all meals and snacks, carrying a water bottle throughout the day, and drinking ml of fluid just before the start of training are useful strategies to optimise hydration levels.

When training, players should make use of any break opportunities to grab a drink. During intense or long sessions, sports drinks can be useful as they contain carbohydrate to help replace energy stores plus fluid and electrolytes for rehydration. Rehydrating after training is particularly important — especially if training in hot weather or with training sessions close together.

The addition of electrolytes to fluids or consuming salty foods alongside fluids e. vegemite on crackers can help with rehydration goals.

Each player is different, but most will often eat a pre-game meal around 3 to 4 hours before the start of the match. This meal should contain some carbohydrate for fuel as well as some fluids for hydration.

A small amount of protein in the pre-game meal is also useful, as it can help to prevent hunger during the game. Many players will also have an additional small snack hours prior to the game. This is often something light that is rich in carbohydrate but relatively low in fat and fibre so it is easy to digest.

Players should work closely with an Accredited Sports Dietitian to trial nutrition strategies during training and matches to find which foods work best for each player. Hot environments, combined with high-intensity exercise can lead to high sweat losses.

Opportunities to drink during matches are limited to the warm-up and half time break but informal breaks in play e. injury time can also be useful.

Players should start the match well hydrated by drinking adequate fluids leading up to the match. Producing regular amounts of clear urine is a useful indicator of good hydration status before exercise. Although the half-time break is brief, it is the only opportunity for consuming carbohydrate during play.

Players with a high workload e. midfielders will benefit the most from consuming a carbohydrate snack during the break because these players tend to have the greatest requirements for carbohydrate and fluid during a game.

Chopped fruit or muesli bars are quick, easy-to-eat options. Eating a post-game meal replenishes your glycogen and also rehydrates your muscles. Glycogen is made up of glucose, which is used as energy in your body.

This is most effective within four hours after an event. Spread 1 tablespoon of peanut butter on four waffles and 1 tablespoon of jam on remaining four waffles. Makes four servings. Each serving has calories, 60 grams g carbohydrate, 15 g fat, 5 g fiber and milligrams sodium.

Eat Smart. Play Hard. For more information, visit www. North Dakota State University is distinctive as a student-focused, land-grant, research university. NDSU Agricultural Affairs educates students with interests in agriculture, food systems and natural resources; fosters communities through partnerships that educate the public; provides creative, cost-effective solutions to current problems; and pursues fundamental and applied research to help shape a better world.

Breadcrumb Ag Home Extension publications Eat Smart: Choose Healthy Pre- and Post-game Meals. Eat Smart: Choose Healthy Pre- and Post-game Meals FN, Reviewed Aug. Publication File: Eat Smart: Choose Healthy Pre- and Post-game Meals.