Nutrition is very important for health and football performance. In fact the quality of your diet is the second biggest determinant of football performance, second only to football training
The Food Pyramid
Half of your diet should be made up of bread, rolls, bagels, pasta, rice, cereals. These foods contain carbohydrate, the main source of energy your body uses while playing soccer. Make sure that around half of every meal is made up of the bottom of the pyramid.
You should be eating at least 5 pieces of fruit and vegetables a day. These contain vitamins that help you produce energy during soccer. Fact. A glass of fruit juice counts as one piece of fruit. Milk, yogurt or cheese should be eaten 3 times a day. These foods contain protein and calcium, which helps build strong muscle and bone. Try eating a handful of nuts each day.
Meat, chicken or fish should be eaten twice daily. Red meat should be eaten once or twice a week to make sure you get enough Iron. Iron helps carry oxygen in the blood. Oxygen is important for making energy. Chocolate/sweets/ice-cream etc should be eaten rarely. Instead eat an extra piece of fruit.
- When you are well hydrated (drink enough fluids) you can control your body temperature and can produce energy more efficiently. When you do not drink enough fluids your performance decreases.
- Carrying a bottle everywhere you go helps to increase fluid intake. Try to drink at least 2 and a half litres of fluid a day. Milk, juice, water etc. count towards your fluid intake.
Meals before Training/Matches
- Eating before a match or training is very important and effects how well you play.
- When playing football your body uses mostly carbohydrates for energy. Your body has a limited store of carbohydrate, which it keeps in the muscles. The more carbohydrate stores in your muscle the longer you can keep up sprinting/ jumping maximally and concentrating in training and matches.
- By eating pre-match meals you top up your carbohydrate stores helping you to out perform your opponents.
- Pre-match meals should be eaten 3-4 hours before kickoff. For examples of pre exercise meals see Table 1.
- There are certain foods that are best eaten before training and matches. A list of these foods can be seen in Table 2. Your pre-match meal should be based on these foods.
- If you find it difficult to eat before a match try eating liquid foods such as smoothies.
- Sample a few exercise meals and decide which ones are best for you
Snacks before Training/Matches
- You should try to eat a snack 60-90 minutes before kick-off. This further tops up your carbohydrate stores. For examples of pre match snacks see Table 1.
- When playing away games make sure to bring a snack with you.
- If you get stomach cramps or are uncomfortable eating so close to training/matches, experiment with different eating times, and liquid snacks such as sports drinks.
- Foods from Table 2 are best but if unavailable choose foods from either table.
Hydration
- To make sure you are hydrated drink 500ml of fluid 2 hours before training/kick-off.
- Drink a further 200-400ml over the course of the last 10 minutes before training/kick-off.
- If it is uncomfortable or there is fluid sloshing around in you're your stomach stop drinking.
- During the match make sure to drink at least two full mouthfuls every 15-20 minutes, even if you don't feel thirsty. Thirst is a very bad indication of when your body needs water. Leave water bottles around the pitch for easy access and grab a drink whenever you can. Don't leave it until half time to start drinking.
- After the match or training it is important to restore the fluids you lost through sweating. If you do not do this it can affect your performance in the next match or training session.
- Weigh yourself before and after each training session and match (only wear a pair of shorts). When you sweat during exercise you lose water weight. This needs to be replaced. Drink 1.5 litres of fluid for each kilogram you have lost.
Sports Drinks
- Sports drinks contain carbohydrates and can help you maintain your performance throughout training or matches.
- Sports drinks should be used instead of water during training and matches.
- Homemade sports drinks are just as good if not better than commercial sports drinks
- To make a homemade sports drink, mix equal amounts of fruit juice and water. Then add a pinch of salt (one pinch for every 500ml) and shake well. Make enough for the whole match and for afterwards (at least 2 litres).
- You can use fruit cordial instead just make sure the ratio of water to cordial to water is around 1:8. Remember the pinch of salt.
- Sports drinks, milk and water can all be used to replace sweat losses after training or a match.
Meals after Training/Matches
- It is important to eat early after training, within 2 hours. Eating early speeds up recovery and replaces your muscle carbohydrate stores.
- At least part of meals after training or matches should include foods from Table 3.
- If you do not feel like eating a lot straight after training or matches, eat snacks and try liquid snacks such as smoothies or yogurt drinks. Eat a meal as soon as you can.
Table 1 - Pre-match Food List
| # |
Pre-match meals |
# |
Pre-match snacks |
| 1 |
Spaghetti and sauce |
1 |
Two pieces of fruit |
| |
Banana |
|
|
| |
Glass of orange juice |
2 |
Yogurt covered cereal bar |
2
|
Beans (big tin) on toast (2 slices) |
3
|
500ml sport drink |
| |
Can fruit cocktail |
|
|
| |
Glass of apple juice |
4 |
Slice of bread with honey |
| 3 |
Bowl of Muesli |
5 |
Glass of Juice |
| |
Grapefruit |
|
|
| |
Toast/bread with jam (2 slices) |
|
|
| 4 |
Bowl of Noodles |
|
|
| |
Grapes (10-15) |
|
|
| |
Glass of Pineapple Juice |
|
|
| |
Yogurt |
|
|
| 5 |
Ham Sandwich (2 slices) |
|
|
| |
Bowl of Tomato Soup |
|
|
| |
Orange |
|
|
| |
Glass of Grapefruit Juice |
|
|
Table 2 - Before Match Food List
|
Table 3 - After Match Food List
|
|
Breads
Wheat Bread
Rye Bread
Dairy
Yakult
Skimmed Milk
Yogurt
Yop
Fruit Juice
Apple Juice
Grapefruit Juice
Orange Juice
Pineapple Juice
Smoothie
Tomato Juice
Nuts
Cashew Nuts
Peanuts
Pasta and Beans
Baked Beans
Noodles
Spaghetti
Brown Rice
Macaro
Miscellaneous
Honey
Rich Tea Biscuits
Strawberry Jam
Soups
Tomato Soup
Minestrone Soup
Cereals
Muesli
Yogurt covered cereal bar
Fruit and Veg
Banana
Kiwi
Fruit Cocktail Canned
Sweet Corn
Apples
Grapefruit
Grapes
Oranges
Peaches
Pears
Plums
Carrots
Peas
Mangos
|
Breads
Scones
Bagel
Baguette
Burger Buns
Crackers/Biscuits
Digestive Biscuits
Cream Crackers
Rice Cakes
Rye Crispbread
Cereals
Corn Flakes
Porridge
Rice Krispies
Shredded Wheat
Weetabix
Cheerios
Bran Flakes
Nutrigrain Bar
Crunchy Nut
Cornflakes Bar
Fruit and Veg
Pineapple
Raisins
Sultanas
Dates
Beetroot
Drinks
Orange Cordial
Gatorade
Cranberry Juice Drink
Milk
Other foods
Rice
Potatoes
Popcorn
Jelly Beans
|
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