Why is nutrition important to soccer players?
Soccer is a fast-paced, intense, and competitive sport that requires a lot of energy to play. In order to perform at your optimal level, you need to fuel your body properly. Nutrition must be a priority to any athlete. What you eat will affect your energy level, performance, recovery time, and overall health. Eating a proper diet will not only optimize physical performance, but mental performance, as well. Your brain uses carbohydrates as fuel to function. A poor diet can hurt your ability to concentrate and make you feel tired. Simply said, if you want to play at your best and feel at your best, you must eat at your best.
- Fuel for body & mind
- Reduces fatigue
- Maintain body composition
- Improves recovery time
- Builds & repairs muscles
FIFA's Nutritional Guidelines
The importance of hydration
Dehydration is the #1 nutritional cause for poor performance. Soccer players should start hydrating 2-3 days prior to a game.
Guidelines for staying hydrated
- Drink 20 oz. of water 2-3 hours prior to the match or training session
- Drink during stoppages of play, especially during half-time. A cold drink can help cool the body.
- After the match or training, drink at least 15-30 oz. of water or sports drink within 30 minutes
- Drink about 1 liter of water or sports drink every few hours after a match
- Avoid caffeinated drinks, which promotes fluid loss
- Drink plenty of water even when you aren't training - at least 8 cups a day
- Always err on the side of drinking more fluid, than less