Soccer, is a sport with eleven players in two opposing teams. Health is the most crucial and valuable part of our life, a sportsperson should always be respectful towards his or her eating habits and be aware of things to eat, especially before a soccer game.
1. What is a Soccer Game
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Soccer is a sport assumed to be the world’s most well-known sport. Since there is a lot of running and jogging for reasonable distances, it is considered to be a form of exercise. This game is played at all levels throughout the world, from youth to professional and international squads. The most well-known soccer tournament is the “World Cup,” which is watched worldwide.
The contest proceeds with the tossing of a coin, and the winning team captain approves which goal to defend or to take the initial kick-off. The opponent’s team can only use their feet, head, or chest to throw or pass the ball. Goalkeepers are only supposed to use their hands within their specified goal region.
The objective of the game is to mark a goal, completed only by kicking or heading the ball into the opponent team’s goal. The central referee and two linesmen monitor and control the contest and once the rule is broken by any of the players, the penalty is given to the team who breaks the rule by awarding a free kick to the opposition team.
2. Nutrition for Soccer Players
Nutrition and food nourishment have been a source of concern for not only the players but also for the coaching staff of soccer teams; they are mindful and aware of the privileges of nutrition.
Parents are also worried about the health nutrients of their children. So for the balanced diet, the first thing is to understand the main and the top nutrients in terms of fuel for soccer players, especially in case of multiple games.
2.1. What are Carbohydrates
Carbohydrates are sugars, starches, and fibers that are found in a large variety of foods, for example, fruits, grains, and vegetables.
These are some of the basic nutrition food groups that are significant for a healthy diet. This nourishes the human system with glucose, which gives energy and is used to suitably function the body and maintain physical activity.
Ensure water intake, do not consume new food, and do not change your routine a few days before the soccer match. Also, avoid eating spicy foods and flatulent vegetables. Reduce the intake of fatty foods by saying no to alcohol consumption and excess caffeine.
3. What to Eat Before a Soccer Game
The pre-game meals should comprise foods that can be easily and effortlessly digested, like carbohydrates and lesser doses of fat, fiber, and protein. Oatmeal and yogurt are often a considerable choice. They ensure plenty of carbohydrates, a decent amount of glycogen, and a moderate amount of protein intake in the system.
Along with this, fruits like bananas or berries are also suggested to ensure you are filling yourself with sufficient and proper food. Potatoes, sweet potatoes, corn, green peas, whole grain bread, rice, pasta, quinoa, bread, and breakfast grain cereal also ensure your nervous system with proper carbohydrates.
3.1. Things to Eat Before a Soccer Game: Pre-Game Meal
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Eating the right pre-game meal is a crucial key point in a player’s healthy, balanced diet. Here are some foods that deliver both carbohydrates and sufficient amounts of protein in your main meal with more calories to boost energy levels:
- Fruit smoothie, bagel with nut butter and honey.
- A muffin with egg and ham sandwiches.
- Eat pancakes, scrambled eggs, and fresh sliced fruit.
- Turkey sub sandwich, pretzels.
- Grilled salmon, brown rice, green beans, brussels sprouts.
- Pasta with sliced grilled chicken, grilled fish, cottage cheese and veggies.
- Roasted chicken breast, baked sweet potato, fresh berries.
3.2. Pre-Game Snack
Here are some of the snacks to give you energy in your game:
- Eat fresh fruit like bananas, apples, grape, oranges
- Pretzels, pita chips, mini-bagels
- Fig bar, low-fat granola bars
- Sports energy drinks, chews.
4. What to Eat After a Soccer Game
As the game starts and the moment of the game passes, the glycogen in the muscles reduces with the game time, and this causes fatigue. This decreases the effectiveness of executing the physical movements.
Due to intense exercise in the match, it is likely for a player to lose body weight, so it is essential to eat foods which are diet rich in carbohydrates and proteins with a low fat intake after the two hours of the match. To improve your muscles and recover well, eat meals rich in potassium, like bananas, and eat dried fruit or vegetables.
5. What to Not Eat Before a Game
New foods should be completely depleted. This may cause stomach discomfort, which can end risk while playing. Here are some of the foods that a soccer player should avoid, especially for three to four days and on a game day:
5.1. Fast Food
When you eat fast food once a month, it won’t do any harm to a player’s body, but if fast food intake is more than once or twice a week, athletes should rethink their preferences in their diet.
Athletes should replace their fast food with rice, vegetables, and meat, which will improve and boost their energy perfectly.
5.2. Candy and Sweets
If you eat candy occasionally, there is nothing wrong, but over consumption of candy can have harmful effects on your system. This is because it provides unhealthy substances like sugar and fats. Therefore, avoid eating candy in excess, instead you can eat protein bars since they contain low sugar.
5.3. White Sugar
White sugar is almost connected to eating candy and sweets. As a soccer player, you should completely avoid taking white sugar.
Many think that white sugar gives you energy but that is false. Eat carbs from food like pasta to have energy and avoid eating white sugar.
5.4 Fried Foods
Overconsumption of fried foods such as bacon or fries can make you feel filled. It can taste luscious, but once the energy level of a soccer player comes down, the digestion process stops. Later, it will result in discomfort in the stomach.
5.5 White Bread
Generally, white bread comprises highly processed flour and additives that can be unhealthy. The human body digests white bread usually faster, and that leads to high levels of sugar in the blood. Therefore, avoid eating white bread, especially before the game.
5.6. Drinks to Avoid
To stay hydrated, some drinks are beneficial for sports players at the same time, some drinks are harmful for soccer players:
- Energy drink
- Soda
- Coffee
- Coke
6. Final Note
Soccer players, coaching staff, and parents now need not worry about a healthy diet. Just avoid and get rid of the unhealthy foods as mentioned. Choose foods and meals that are healthy and you will see an amazing result in your sports performance on the game day!
Last Updated on by parinaparmar
