Int Soccer nutrition for speed Sport Nutr Socer Metab. Remember, with the right approach, you can become unbeatable. Sweat losses per hour can range from. For intense matches or training lasting longer than 60 minutes, sports drinks can be beneficial.

Soccer nutrition for speed -

Food Affects Decision Making The brain functions well when it is nourished, too. Hydrated Muscles Perform Better Eating juicy foods such as fruit, and drinking plenty of water throughout the day helps young athletes prevent dehydration.

An Eating Schedule is Key to Success Food and fluids are certainly central to athletic performance, but the timing of eating matters also. Resources Smith JW, Holmes ME, McAllister MJ.

Nutritional Considerations for Performance in Young Athletes. Journal of Sports Medicine. Arnaoutis G, Kavouras SA, Kotsis YP, Tsekouras YE, Makrillos M, Bardis CN. Ad libitum fluid intake does not prevent dehydration in suboptimally hydrated young soccer players during a training session of a summer camp.

Int J Sport Nutr Exerc Metab. Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access Journal of Sports Medicine. Related Stories. Soccer is a physically demanding sport that requires strength, speed, agility and endurance.

Unlike many team sports, soccer players sometimes play the entire 45 minutes of each half without a substitution. During this time, the 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. This will increase the likelihood of injuries, cramps, concussions, sprains and muscle tears. Fueling for soccer requires consistency to keep up with the demands of the sport.

Whether it is because of a lack of time or neglect, many athletes skip meals and fail to hydrate fully, leading to fatigue, heavy legs and muscle cramps. Having a plan for fueling and hydrating will ensure that your body stays strong and recovers well through all phases of training.

The primary fuel for soccer is carbohydrates. Not all carbohydrates are created equal though, a whole wheat bagel is a better option than a doughnut. Pasta and sweat potatoes should be chosen over fried foods like french fries or breading on fried chicken.

Lactic acid build up and cramping is also a significant concern for many soccer players. Protein intake after practices and games speeds up muscle recovery and even prevents injury. You can immediately consume a light but protein-rich snack after the game. But you should still eat a protein-rich meal that also has carbs in the hours and days after the game.

On a final note, remember that consistency is vital. Not only should you eat nutritious foods day in and day out, but you should also keep the junk out. Skip the chips, cookies and cake.

Same with soda and fries. Eating a cheat meal once or twice a month isn't going to hurt, and it can make a soccer player's diet easier to follow. But the more committed you can stay to eating the proper nutrients and foods, the more energized and prime you'll feel during games.

And your body and team will thank you for it. Best Of Both Worlds. Common Nutrient Deficiencies to Think About in Soccer Calcium - A calcium deficiency weakens bones and muscle contractions. Vitamin D - A vitamin D deficiency leads to softer bones, muscle weakness, fatigue, and reduced cognitive function.

Iron - An iron deficiency can lead to exhaustion, weakness and even collapse, especially among female athletes. Zinc - Athletes who have zinc deficiencies can have low body weight, fatigue, and slow wound healing i.

turf burn, cut in soccer. Potassium - Low potassium levels in the body can lead to dehydration, muscle cramping, weakness and irregular heart rhythms.

Macronutrients Food Sources for a Soccer Player Diet Protein Carbs Fat High Omega-3 Fish Ex: Wild Salmon, Arctic Char, Atlantic Mackerel, Sardines, Anchovies, Rainbow Trout, Halibut Other Fish Like Basa, Tilapia, Tuna Ostrich Poultry Ex: Chicken, Turkey, Quail, Hen, Duck Oysters, Mussels, Clams, Shrimp, Crabs, Lobster Venison, Bison, Elk, Grass-fed Beef, Pork Lamb, Duck Whey or Casein Protein Powder Nitrate-free Deli Meat, Sausage, Bacon, Jerky Eggs Chia Seeds Cottage Cheese Whole Fat Yogurt Quinoa Peas, Corn, Winter Squash, Plantains, and Potatoes Fruit Beans, Lentils, and Peas Quinoa, Bulgur, Farro, Barley, Spelt, Teff, Oats, Millet, and Buckwheat.

Black Rice, Red Rice, Brown Rice, Wild Rice and White Rice Breads, Rolls, and Tortillas Noodles, Pasta, and Gnocchi Polenta Cereal Granola Bars Milk and Yogurt Crackers, Pretzels, Popcorn and Chips Beans Grains Most Yogurt Skim Milk Avocado Flax Seeds, Sesame Seeds, Chia Seeds, Pumpkin Seeds Walnuts, Almonds, Pistachios, Peanuts, Cashews, Pecans, Macadamia, other Nuts and Nut Butters Olive Oil, Sesame Oil, Coconut Oil, Hazelnut Oil, Flaxseed Oil, Avocado Oil, Some Cooking Oils Butter Beef Tallow Lard.

Vitamin Sources Vitamin A Butternut squash Carrots Kale Liver Mango Spinach Sweet potatoes Vitamin B Butternut squash Carrots Kale Liver Mango Spinach Sweet potatoes Vitamin C Bell pepper Brussels sprouts Citrus fruits Kiwi Tomato Vitamin D Eggs Fortified Milk Salmon Tuna Vitamin E Fortified cereals Seeds Nuts Vegetable oil Vitamin K Asparagus Broccoli Brussel Sprouts Dark leafy greens.

Minerals Sources Calcium Cheese Fortified cereals Milk and soy milk Yogurt Iodine Baked potato with skin on Cod Dried seaweed Iodized salt Milk Iron Bean Beef and lamb Clams Dark leafy greens Liver Nuts Pumpkin seeds Potassium Baked potato with skin on Beans Dark leafy greens Dried apricots Sodium Bouillon and soups Cheese Deli meat Pickled foods Salt Soy sauce Zinc Beef and lamb Cocoa Oysters Pumpkin seeds Wheat germ.

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OFFICIAL SOCCER TRAINING PARTNER OF MLS. Proper sports nutritioon is Sodcer for any Whole food energy stimulant, but for soccer players, it's Soccer nutrition for speed. The game demands efficiency, and Nutriion your body directly zpeed your stamina, endurance, and skills on the pitch. You'll learn the best pre-and post-game meals to maximize your efforts, what to avoid that will slow you down, and how to stay hydrated so you're at the top of your game. Follow these nutrition tips, and you'll be scoring goals and running circles around your opponents in no time!

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