April 21, 2020
Running for 90 minutes with intensity and power, dribbling and exploding, and with the ability to keep your opponents behind you, has a lot to do with not only your technical skills, fitness levels, the best soccer cleats, the best soccer training app or to have the best soccer coach. It's in your muscles and in your brain.
A healthy and well-planned eating plan is needed to support the slim, energetic and fit soccer player. While for slightly bigger players, weight control is required while retaining power.
Basic nutrition for the active person should include carbohydrates to give the body fuel and lean protein to help promote rapid recovery and muscle repair. Additionally, a balanced diet needs whole grains, seeds, nuts, fruits, and vegetables to provide useful vitamins and minerals, while oily fish, olive oil, and avocado can provide a useful intake of healthy fats.
Even more, the kind of food you eat enhances your brain response and alertness to respond to your adversary’s tactics and movements in the soccer field.
Training load and game days will surely influence food and fluid intake. For example, a player involved in a long training session can benefit from a carbohydrate-rich diet not only to provide the required fuel, but also to help promote recovery, maintain performance, and reduce fatigue. But, on rest days with lower energy demands, a diet that contains much fewer carbohydrates is more appropriate.
It is beneficial to restrict your intake of processed foods and instead eat a balanced and healthy diet consisting of high fiber carbohydrates, whole grains, fruits, and vegetables. Processed foods generally contain high doses of sugars, sweeteners, and excessive salts that take longer for the body to process; This is not to mention the damage caused by regular consumption for a long time, such as obesity and general health problems.
Eat a variety of fruits and vegetables at mealtime to increase the ability to introduce more vitamins and minerals into the diet. The widest range of colors is the best option. Plus, this is a great way to show young footballers that eating healthy can be fun and colorful. The right types of fat can be heart-healthy.
Any healthy diet can benefit from a wide range of healthy fats, such as flaxseed oil, fish, avocado, seeds, natural nut butter and olive oil. About 20 to 35% of your calorie intake should come from healthy fats.
Have a breakfast like the king of football you are….
A great way to speed up your day's metabolism is by eating a healthy breakfast. Some of the great breakfast options to fuel the body include muesli, which is packed with fruits and whole grains to provide slow-burning energy, while oatmeal is an additional option that's high in carbohydrates. to keep your body running smoothly.
This accompanied with a good dose of fruits, which provide the amount of sugar that your muscles need naturally and in sufficient quantity.
You can also opt for a paleo breakfast with some scrambled eggs with mushrooms, spinach and a little pepper in low salt. Since spinach nitrates help build muscle fibers that are tested in soccer games.
Any sign of dehydration can have a significant impact on your ability to maintain your performance while playing. Ideally, you should drink about 3 liters of water, green tea, or other non-caloric drinks every day. After completing a workout, be sure to eat a shake or post-workout meal that is high in protein and carbohydrates.
After 90 minutes of play on the soccer field, a player like Didier Drogba, Archie Thompson, Joleon Lescott, Bryan Jordan or Matt Jurman, our ambassadors at OnTheBall, can lose liters of this vital liquid in their bodies. They can give you advice and talk about how dehydration causes muscle cramps and pain and poor performance on the court.
A banana or a Kiwi will help you to recover some potassium and avoid cramps after an intense football training session.
Your diet is vital in the performance on the soccer field. You are what you eat, much say, but on the court, you can see the differences.
Remember that to get better performance, to play in the Major League Soccer or the Premier League, you should consult a nutritionist and even your soccer coach, they are trained people to guide you and help you get the best out of yourself on the pitch
Before doing the daily workouts with the best soccer training app, OnTheBall, put some quality fuel in your tank first!