Soccer Diet - Pre/Post Game Meals

A soccer player will constantly look after improving his or her body, increasing its maximum potential and forcing it over the natural "limit" that the average human body possesses. This is done through hard training and professional athletes spend most of their careers improving themselves, training out at some extent almost every day of the year. With that much effort comes an equally high energy consumption and that's where a diet will come in.

 
Unfortunately, it's not just a case of "work more, eat more". In order to keep your body healthy and keep yourself in optimal shape for soccer, you'll want to hit two important points with your soccer diet: high energy and healthy nutrients.

 
High energy can be obtained through a diet which is rich on carbohydrates. Carbohydrates are the main fuel and energy source of the body and you'll need loads of them if you want to keep up with that heavy rhythm of soccer training and matches that you're likely to be involved in. But like I said, you can't simply solve this issue by eating more, since you'll also have to be very careful on what you eat.

 
Eating foods rich in healthy nutrients will be a problem, because there's a lack of options when it comes to food that is also very healthy and contains a good amount of carbohydrates. You'll also want a soccer diet containing good amounts of proteins. Proteins help with muscle growth and with strength becoming an increasingly important issue in soccer, you'll probably want to get your muscle mass to a reasonable level. 

Unfortunately you'll stumble upon an issue regarding proteins as well: the problem is that most foods that contain proteins (different types meat or animal products for the most part) also have a large quantity of fats. Some of these fats are useful and even essential for the body, but others can be problematic.

 
Animal fat for example, clogs up arteries and hinders blood flow, which not only lowers your performance, but may also cause you serious problems later on, including a higher risk of heart diseases. Again, getting a balanced protein/fat diet is essential for a soccer player and for any other type of athlete for that matter.

Although the general dietary rules above will work well around the week, you'll be much better off following specific diets prior and after playing a match.

 
Eating a normal course just before a match will have several disadvantages. You don't want to feel "full" before a match or before practice, since it will hinder your ability to run, your agility, jumping and so forth. Not eating at all before a match or practice is not a good idea either. Going into a match without eating will have you playing in a weakened state and won't allow you to perform at your maximum potential.

 
So what you need to do is find something to eat that is light but can still provide you with a good source of energy to cope with the upcoming effort. These pre-match snacks can contain fruits or vegetables or some light bread product. Not all fruits and vegetables are ideal though. You'll also want to pick up those that are rich in carbohydrates, in order to charge yourself up with energy before the match.

 
Some of the most carb-rich fruits out there include apples, peaches, oranges, and grapefruits. Breads are usually harder on the stomach, but they also offer you a rich carbohydrate base. So a slice of toast or some crackers could be beneficial.

 
You'll also want to pay attention in your soccer diet to the GI value of the food you eat in your pre game meal. The GI is short for Glycemic Index and it's a scale of how much a certain type of food raises the level of blood sugar in comparison to pure glucose. Before matches, it's recommended that the food you eat contains as low GI value as possible because low GI foods help conserve energy during effort. You'll find a list of foods with GI of 55 or less at the bottom of the this soccer diet article.

Soccer Diet - Post Game Meals

A good post game meal is equally important as the pre game one. Pre match, your food had to be light and full of carbs to give you the energy and mobility to put off the best performance, but after the match the purpose of the meal will be entirely different. Your post match diet will have to cover all the nutrients you lost in your recent effort and get your muscles in shape again.

 
Post match diets are usually fluid-heavy but a good stream of carbohydrates in the plate will also help you recover easier and high GI carbs work best in this situation. High GI food helps you replenish carbohydrate stores quicker after a match, since they get depleted after extensive effort. 

So basically, high GI food is the best for refueling yourself after the game, getting your energy levels back on track in the same day. High GI foods include rice, potatoes and bread, but you can find a more extensive list of low and high GI food below.

The information on this website is intended as an educational and informational source only. It doesn't replace the advice of a qualified nutritionist, so it's advisable that you visit a specialist before taking up any of the nutritional suggestions on the website. The author himself is not a dietician, so make sure you consult your family physician or dietician before starting any type of diet, lifestyle or nutritional change. Some diets may be harmful for persons suffering from certain medical conditions and the author of the website cannot be held responsible for any harm or injury that might occur by following the instructions and tips found here.