Soccer Central Articles and
Top Basic Nutritional
Tips For Soccer Players
by Sylita Thomas
Most soccer athletes do not have a clear guide of what to
eat to prepare for a soccer match, what to eat after a soccer
match and how to maintain a rich high carbohydrate diet. There
are nutritional guides that soccer players of all level must
and should follow in order to put themselves in a beneficial
position before matches.
Simple Nutritional Tips
1. Carbohydrates, Carbohydrates, Carbohydrates!!
I cannot stress this enough. Athlete performance in all sports
is dependant on a diet that is rich in carbohydrates. As a
soccer player it will improve your running performance and
stamina on the field. The more carbohydrates a soccer player
eats, the longer a player can perform at a top level.
The recommended time for consuming a large portion of carbohydrates
is not the day of a match, but the day before. Most coaches,
players and parents go by the old myth to prepare high carbohydrate
meals the day of the game.
A balanced diet of 55-65% carbohydrates, 10-12% protein, 25-30%
fat and plenty of fluids.
2. Protein Still Matters
After starting with carbohydrates it is only appropriate to
mention protein. Protein is very important in your diet as
a soccer player, however where you get it from is very important.
Must athlete diets recommend protein, but none really go into
explanation of where to get your protein.
While there is a lot of protein in ground beef, chicken and
pork, the majority of this protein is combined with a large
portion of fat. Fat is good but there are some fats that are
My recommended fats are: omega fats from fish (salmon), lean
ground beef and red meat (after fat removal).
A little protein a day helps to restore new fuel in the muscles
fast and allowing you to perform at maximum level when your
body needs it on the field.
3. A Lot of Fluids Never Hurts
Most athletes do not like water. It seems like we have it
all the time and there is no taste. Unfortunately, we all
need to consume a large amount of water. Luckily today there
are many flavored drinks to help with the unbearable bland
taste of water.
Whichever route you may take it is recommended that you drink
fluids in these amounts listed below:
Before the match: 16oz 20oz water 2 hours prior
During the match: 7oz 10oz of Gatorade or similar every
After the match: 20oz of water or equivalent for every pound
of body mass
These liquid amounts could vary during the weather condition
in which you play. During the summer and warm times you will
need more water. If you are playing in cold temperatures you
should still follow this guideline above
Overall, it is very important for soccer athletes to maintain
a well-balanced nutritional regime during the season. It has
been proven that soccer athletes who follow a guide like this
or similar, that you will see great results on the field!
About the Author
Professional athlete Sylita Thomas is widely known for her
prowess on the basketball court but she has a big love affair
with soccer. She knows what your body goes through when it's
playing hard and what it takes to keep the fire stoked. That's
why she poured her heart into creating the ultimate cookbook
for soccer players.
View the website: http://www.soccerrecipes.com
Advanced Team Tactics
Every football coach must employ
two soccer strategies for their
football team, one for attack and
one for defending. This section
demonstrates a wide selection of
Individual and Advanced Tactical
principles for offensive soccer and
defensive football success.
Inside you will find detailed
information on modern soccer
formation of play, important
principles of attacking width,
depth, mobility, setting up play,
building from the defensive third
and coaching soccer position.
There are topics such as beating
the offside trap, overlapping runs,
blind sided runs, man for man
marking, cross-over runs, making
play predictable, recovery runs
and channels, playing direct and
low pressure defending.
Learn more ...