Nutrition provides the nourishment that players need to play at there best, and to build muscle. It is surprising that few players know how to eat properly and disappointing. Soccer provides a source of reason to eat healthy (player will see that the better they eat, the better they can perform), and the habits developed through playing soccer often stay with players throughout their lives.
This guide is merely an introduction into the world of healthy eating, a basic set of guidelines. It is worth noting that this guide is targeted at athletes, meaning a inactive person should follow a different set of guidelines for proper nutrition.
The Main Food Groups
The main things soccer players should eat are as follows:
Grain/wheat
This provides much of the body’s energy and should be eaten in the highest quantity. Players should eat whole grains as much as possible because they are much better for you than white bread.
Protein
Protein provides energy and builds muscle. The best source of protein is lean meat. Lean meat is meat with a small amount which includes protein. Protein-rich snacks are a great way to curb hunger while reducing the amount of sugar and other unhealthy substances that most snacks contain.
What You Drink Matters
When thinking of nutrition, drinking is often thought of as secondary to food. This is far from true; what you drink and how much of it can greatly impact how you play.
Drinking soda, energy drinks, sugary fruit juice, coffee, and other unhealthy drinks can negatively impact performance. The only thing a training player should drink is sports beverages (while playing or directly after) and water.
Water provides the fluid that players need. Soda contains caffeine which actually dehydrates a player and is full of sugar; energy drinks contain way too much sugar and caffeine. Any other drinks usually contain too much sugar or caffeine.
Water provides the fluid while sports drinks replenish nutrients that the body needs during play. Sports drinks can be drunk while not playing but water while provide better hydration.
How Much?
About 4 bottles of water should be drunken every day. When training that number should increase. Drinking water may seem tedious, but the effects are great. Not very many players are well hydrated, so you will have that advantage when playing.
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