Soccer Nutrition and the fuel for great
performances

 At all levels of soccer, good nutrition pays off, both in terms of long-term health and performance, and even same day-game performance.

There used to be a time when three square meals a day was the accepted way to a healthy soccer performance, but times have changed and so have the attitudes towards health and wellness and soccer nutrition.

General Nutrition

Soccer is one of those games where athletes have to be in constant motion for 45 minutes at one time. Then there is the 10 minute break and then another 45 minute of constant activity. This means that a lot of energy is used.

How do you replace this "body fuel"?

What do you do to prepare for such a sport?

Which diet program do you follow?

Sometimes it's mind boggling... but there is help.
As in training, there needs to be a plan of action. This plan depends on the level of play and competition that the players are engaged in.

Health and fitness has it's source in nutrition. Successful performance is measured by what the body and mind can deliver.

This is energy output... so it is simple, energy in ... energy out. Good habits start at an early age with a lifetime of benefits.

"You are what you eat", "They ran out of gas",
"You shouldn't have eaten that before the game". These are all sayings that are directly linked to nutritional habits.

If you want peak performance, then design a program to ensure your athletes eat like athletes. Learn to develop habits that encourage a good base for health and fitness. Try to find the right combination of fuel for your athletes, and realize that there are also social morays around eating that effect both male and female athletes. There are also different requirements for both genders and at various ages for each gender.

The average soccer player travels 30 km (12 miles) per game and at various speeds. You need a lot of fuel for this type of endurance! Every nutritional program or specific diet has to reflect the need of the performers, goalkeepers included.

Nutrition Generator will help you improve yourself and give you more valuable ideas for your team.

Nutrition and Mental Focus

Food-Brain-Brain-Food link

This is hormonal in nature with chemical interactions, in specific terms a euphoric state of the mind-body link.

We've all heard of the "breakfast on champions".
This is true because it focuses on the daily nurturing of the body to aid the mind in preparation of the events ahead.
It can be a part of a ritual as, proper breathing techniques and adequate liquid consumption.

Focusing on a dietary plan is also preparing the mind for future competitions is a longer process.
This is the use of one of the most important issues in life (food), to introduce another important issue (competition), to heighten the all aspects of individual and team performances.

It teaches the players/athletes to cue themselves for their games ahead.
It also prompts acceptable behaviors and fosters conditions of ownership among the players and all those involved in the team.
Nutrition also allows the coaches to use food and other rewards to encourage other acceptable techniques to prepare for a variety of competitions. NO! I'm not encouraging "Pavlovian" psycologial techniques, this is a much longer and indepth process.

Nutrition is only a step in a process towards mental focus.
We have also heard, "strong in body, and strong in mind".
I would suggest that these major components in life are completely intertwined and in fact are, inseperable.
You can win by recognizing this or lose without even knowing that there is a link too or a cause and effect with this issue.

Many of us try and focus on what to eat. This is the first important step in the correct direction.
The flip side to that is what not to eat. This is realizing what is harmful to the player and even the coach. "Maybe a little more oatmeal amd less coffee?" is a good first step towards this solution.

The addition to that is what to eat, and in which combinations.
We have now entered the realm of the
ZONE. This is the area of expertise of the highly qualified nutritionist to deliver the ultimate nutritional plan.
This however can only be successful once the planner knows which competitons lay ahead. The nutritional planner also has to understand the team of athletes and their gender and age specificity.

Soccer team nutrition plan

Planning a proper diet for your soccer team is as important as practising set plays.
Not introducing and utilizing a good sports diet plan can result in the following problems;

Lack of concentration,
General lethargy,
Muscle cramps,
Visual problems,
Blackouts,

Proper nutrition means eating well planned meals before, during and after competitions and general games. This also includes correct and timely liquid intake.
A highly tuned engine as the athletes body requires superior fuel to accomplish all of the tasks ahead.

Max Inzinger, the nutritional counselor for FIFA in the late 1980's and early 1990's has outlined a basic formula for the requirements of a soccer player. This is a caloric intake consideration and is calculated with the following formula;

Body size X a value number = energy needs

Body size is measured in height in centimeters.

The value number is represented by the following table;

 

Training frequency	Value number
1-2 times weekly	18
3-4 times weekly	20
1-2 hours daily	22
3-4 hours daily	24
5-6 hours daily	28

The soccer players nutritional needs should be broken down with the following considerations;

Carbohydrates	60%
Fat	25%
Protein	15%

The importance of rebuilding components within nutrition are found in the,
essential minerals, these are;

Potassium
Sodium
Calcium
Magnesium
Iron
Iodine

Vitamins

Vitamin, A, B complexes, C, and D
These should be sourced from whole foods and should be consumed raw whenever possible.

Proper intake of liquids

Although water is vital to the smooth functioning of the body of the soccer player, it is not the only liquid that is essential.
Our sweat is composed of many salts. These salts are the release of essential minerals and need replacing.

These are all necessary in the function of daily tasks as they are important as catalysts.
These minerals are called electrolytes when in a aqueous (water) solution.
Many of these minerals can also be found in a variety of suppliments.
These nutitional suppliments can be in pill or powder form and should be found in a sports nutrition store or outlet.

Replacing body fluids starts at least 2 hours before a game. This is important to note because in a very fast paced game and in hot climates a player can lose as much as 3 litres (3 quarts) in the form of sweat and transpiration.
Liquid needs to be replaced at half time and if possible during a game, especially on hot days.
The liquid should be at or around normal body temperature as cold liquids are absorbed slower.
These electolytes should be sipped or taken at a mouthful at a time and not gulped as the body will utilize smaller quantities more easily.

Players can formulate their own sports drinks but need to use little sugar and use a combination of teas, fruit juices and mineral water.
Even fruit juices with high sugar content and carbonated or soda drinks should be avoided.This is because of the "sugar rush" which is short lived and produces a type of lethargy
If a soccer player uses powdered sports drinks the direction should be followed carefully as a high dosage of electrolytes will also speed up the loss of fluids.
Remember the body wants to be balanced and will react and adjust itself accordingly.

Natural Foods

Natural food sources are best as the body is used to taking foods and breaking them down in small nutrient groups. What we don't use the body turns to waste. This includes over use of supplements. The more you exercise the more your body will use... so combine your nutrition with great workouts. And make sure your great workouts are rewarded with great nutritious meals.

I suggest trying this link for additional information on combinations in lifestyles, Weight training for soccer.

In general, daily nutrition is a good base to start from. However unless you can afford a nutritionist, you might want to improve the performance with supplements. Before you entertain this direction, do more research here

Choosing nutritional foods and eating for a healthier you can be lots of fun. Try it!
For additional links go to Soccer Nutrition Links.