Whether it is pre-season, in-season or a weekend tournament, Performance Nutrition for Soccer Players will provide you with a framework on what to eat and when to eat it.

Thank you, Coach Bob for putting such a great book together for the betterment of the youth soccer player. Mike Piserchio. I loved the section that explains how to eat on a tournament weekend too! I'm not a nutritionist but I get asked about Nutrition all the time.

When I do I refer to this book. Thanks for writing it Bob! Jared Montz. Performance Nutrition for Soccer Players eBook Gain the Advantage Authored by: Bob Seebohar, MS, RD, CSSD, CSCS.

Buy Now. About This E-Book. Download Top 10 Tips for Soccer Tournament Nutrition. Top 10 Tips for Soccer Tournament Nutrition. About Bob Seebohar, MS, RD, CSSD, CSCS. Continue reading Click to hide text. Contact information: coachbob fuel4mance.

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. As for the post-partum, these same authors speak of the fact that introducing a small amount of protein 40g is enough is beneficial for maximizing muscle protein synthesis and mitigating muscle damage.

If you look, a protein intake of 35 — 40g of protein in a player of 75 kg would be about 0. On the other hand, it is difficult to find concrete recommendations on the amount of fat to be consumed by these athletes, since they simply represent the remaining energy of the carbohydrates and protein intake.

Given the clear relationship between dehydration and factors such as fatigue or cramping, controlling fluid intake will be as important or even more than adjusting macronutrients. In addition to water loss, one of the main causes of muscle cramps and spasms is the loss of sodium through sweating.

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.

Soccer players are what they eat. Guilty pleasures are usually off the menu. This makes sense for a sport that requires a blend of speed, endurance, power, mental toughness and cognitive agility.

The body needs the right nutrients to perform at full capacity on the pitch. This post will examine what soccer players should eat, along with other nutrition factors to help them deliver their best performances. Severe nutrient deficiencies are rare in the Western world, but they do exist and can have a negative impact on athletes.

Regardless of the cause, these deficiencies may cause problems. Deficiencies are not always noticeable or chronic. For example, female athletes may lose iron during their menstrual cycle but may not truly be deficient.

And an athlete who sweats a lot may lose significant amounts of potassium but will regain it once they replace lost electrolytes.

Nevertheless, too much or too little of any nutrient in the body at any time can affect performance. As you know, there are macronutrients and micronutrients. Your macronutrients are proteins, carbohydrates, and fats. On the other hand, micronutrients are your vitamins and minerals , and they are responsible for hundreds if not thousands of bodily processes needed to keep you healthy.

The most important factor for a soccer nutrition program is to know the best food sources for macronutrients and micronutrients. We've just given you a mighty comprehensive list of food sources for your macro and micronutrients.

You need to consider other factors when it comes to your food sources. There's been much debate around the usefulness and safety of nutritional supplements. For example, nutritionists told us for decades that things like multivitamins and fish oil supplements are essential.

Until they told us we didn't need them. The truth behind supplements is this: they may be helpful if you are genuinely deficient in a nutrient and can get enough from your diet. Knowing which one to take specifically boils down to knowing what you are lacking. Again, getting a doctor's evaluation during a routine checkup is ideal since they can find deficiencies with testing.

Nowadays, genetic tests can reveal what nutrients you tend to be deficient in. With that said, some nutrients are very hard to get from diet alone, which makes supplementation in a soccer nutrition program a good idea.

You can get most other vitamins and minerals from your diet. We recommend upping your protein intake just a bit since soccer players need more to recover from strenuous workouts. As for creatine, this is a great supplement that has proven effects on muscle strength, power and mass.

What you eat isn't the only key to a successful soccer nutrition program. When you eat certain meals matters just as much. The timing of your meals and supplements directly impacts your performance and recovery, so you don't want to mess it up.

The ideal pre-game meal will contain larger amounts of carbohydrates carbs to provide adequate energy for the game. It should have some protein so that you're not feeling too hungry during the match. 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. Free Baseline Session Centers Classes News About Us Careers Contact. Book your Free Baseline Session.

August 11, Featured Program. Why Proper Nutrition is Crucial for Soccer Players Proper sports nutrition is key for any athlete, but for soccer players, it's indispensable. Foods that Soccer Players Should Consume To perform at your peak, you need to fuel your body properly.

December 21, Discover how TOCA Football's advanced soccer technology, leagues, and training programs can elevate your skills and ignite your passion for the game. Latest News. November 29, Kick, Play, Laugh: Fun Soccer Games for Kids to Enjoy the Beautiful Game.

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