A HEALTHY DIET FOR AN ATHLETE

 
At all levels of soccer, good nutrition pays off, both in terms
of long-term health and performance, and even same
day-game performance.

There used to be a time when three square meals a day
was the accepted way to a healthy soccer performance,
but times have changed and so have the attitudes towards
health and wellness and soccer nutrition. 





General Nutrition

Soccer is one of those games where athletes have to be in constant motion for 45 minutes at one time. Then there is the
15 minute break and then another 45 minutes of constant activity. This means that a lot of energy is used.

How do you replace this "body fuel"?

What do you do to prepare for such a sport?

Which diet program do you follow?

Sometimes it's mind boggling... but there is help.
As in training, there needs to be a plan of action. This plan depends on the level of play and competition that the players
are engaged in.

Health and fitness has it's source in nutrition. Successful performance is
measured by what the body and mind can deliver.

This is energy output... so it is simple, energy in ... energy out. Good habits
start at an early age with a lifetime of benefits.

"You are what you eat", "They ran out of gas",
"You shouldn't have eaten that before the game". These are all sayings that
are directly linked to nutritional habits.

If you want peak performance, then design a program to ensure you eat like
athletes. Learn to develop habits that encourage a good base for health and
fitness. Try to find the right combination of fuel for you, and realize that there
are also social morays around eating that effect both male and female athletes. There are also different requirements for
both genders and at various ages for each gender.

The average soccer player runs 10 km per game and at various speeds. You need a lot of fuel for this type of endurance!
Every nutritional program or specific diet has to reflect the need of the performers, goalkeepers included.

Soccer team nutrition plan

Planning a proper diet for youteam is as important as practising set plays.
Not introducing and utilizing a good sports diet plan can result in the following problems; 

Lack of concentration,
General lethargy,
Muscle cramps,
Visual problems,
Blackouts,

Proper nutrition means eating well planned meals before, during and after competitions
and general games. This also includes correct and timely liquid intake.
A highly tuned engine as the athletes body requires superior fuel to accomplish all of
the tasks ahead.

The soccer players nutritional needs should be broken down with the following considerations; 

Carbohydrates	60%
Fat	25%
Protein	15%

The importance of rebuilding components within nutrition are found in the, essential minerals, these are;

Potassium
Sodium
Calcium
Magnesium
Iron
Iodine 

Vitamins

Vitamin, A, B complexes, C, and D

These should be sourced from whole foods and should be consumed raw whenever possible.

 
Proper intake of liquids 
Although water is vital to the smooth functioning of the body of the soccer
player, it is not the only liquid that is essential.
Our sweat is composed of many salts. These salts are the release of
essential minerals and need replacing.

These are all necessary in the function of daily tasks as they are important
as catalysts. These minerals are called electrolytes when in a aqueous
(water) solution.

Replacing body fluids starts at least 2 hours before a game. This is important
to note because in a very fast paced game and in hot climates a player can
lose as much as 3 litres (3 quarts) in the form of sweat and transpiration.
Liquid needs to be replaced at half time and if possible during a game,
especially on hot days.







The liquid should be at or around normal body temperature as cold liquids are absorbed slower.
These electolytes should be sipped or taken at a mouthful at a time and not gulped as the body
will utilize smaller quantities more easily.

Players can formulate their own sports drinks but need to use little sugar and use a combination
of teas, fruit juices and mineral water.
Even fruit juices with high sugar content and carbonated or soda drinks should be avoided.This
is because of the "sugar rush" which is short lived and produces a type of lethargy
If a soccer player uses powdered sports drinks the direction should be followed carefully as a
high dosage of electrolytes will also speed up the loss of fluids.
Remember the body wants to be balanced and will react and adjust itself accordingly.

Natural Foods 

Natural food sources are best as the body is used to taking foods and breaking them down in small nutrient groups.
What we don't use the body turns to waste. The more you exercise the more your body will use... so combine your nutrition
with great workouts. And make sure your great workouts are rewarded with great nutritious meals.

In general, daily nutrition is a good base to start from. However
unless you can afford a nutritionist. 

See our own ASSP WAY guide to nutrition & hydration for
a more specific look at what types of food are great energy
providers for you the football athlete