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NUTRITION
Nutrition
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Nutrition Before and After Matches

(Excerpt from Total Soccer Nutrition by Paul Davies - www.soccernutrition.com)

Following a demanding training program increases the body’s need for
energy. Extra meals or nutritious snacks and drinks should be eaten to
provide enough fuel during strenuous conditioning periods.

  • A soccer player’s diet should consist of about 60-65% carbohydrate, 20-25% fat
    and 10-15% protein.
  • Carbohydrates should be predominantly in the form of fresh fruits and whole
    grains such as whole meal bread, pasta, potatoes and brown rice.  Protein
    should come from lean meats, poultry, fish, pulses, beans and nuts.
  • Saturated fat intake should be reduced in most cases i.e. full fat milk, cheeses,
    pastries, cookies, pies, fast food. Fat should not be omitted from the diet. Good
    fats are found in olive oil, avocados, nuts and seeds and oily fish such as
    mackerel.
  • Adequate vitamins and mineral intake comes from a well-balanced diet.
    Supplementation is not needed in healthy individuals who eat a wide range of
    foods that includes plenty of fresh fruit and vegetables.
  • The pre-match meal should be eaten at least 3 hours before kick off and should
    contain complex carbohydrates such as wholemeal bread or pasta, potato or
    rice. Fruit is good choice also.  In the hour before a game no carbohydrates
    should be consumed, including carbohydrate drinks. However, 5-10 minutes
    before kick off, 200-400 ml (7-14oz) of a suitable sports drink can be taken.
  • A suitable sports drink contains 6-8% carbohydrate. Fizzy drinks such as Coca
    Cola and Lucozade are not suitable. Gatorade and Lucozade Sport are good
    choices.
  • During the half time interval another 300-500 ml (10-17oz) of a sports drink can
    be taken. In hot climates try to drink 150-250 (5-8oz) ml every 20 minutes or so.
  • After a match try to consume as much carbohydrate in the first 2 hours as
    possible. High glycemic index foods like bananas, sandwiches and cakes will
    help to refuel muscles quickly. High carbohydrate drinks like concentrated fruit
    juice and even fizzy drinks offer a practical way to replenish carbohydrate stores
  • Very few legal supplements can be backed up with credible scientific research.
    Those that can be supported include creatine monohydrate, caffeine, sodium
    bicarbonate and glutamine. While in some cases these supplements can
    improve performance, none are a magic potion and none can match the
    benefits derived from proper training and nutrition.