Soccer Fitness And The Dietary Lifestyle: What to eat before and after the game!

What you eat on a daily basis, affects your energy levels, your performance during games, and your overall health. A varied diet which provides a sufficient intake of calories is essential. I have found that there are many diets out there. The key is to realize that this is not a diet. Its a Lifestyle change. And more importantly you have to find one that helps you obtain the goals that you are trying to accomplish. I have found a diet that works best for me. I choose a high fiber, complex carbohydrate and mono-unsaturated or polyunsaturated fats instead of refined low-fiber carbohydrates and saturated fats.

Every soccer player needs energy to cope with the stress of training as well as performing in competitive matches. The portion of carbohydrates, fats and proteins consumed is of great importance. for a player in training, food rich in carbohydrates should be given priority, but must be balanced with a reasonable intake of protein low fat and lots of fruits and vegetables. The best carbohydrates to eat are the Complex carbohydrates as found in foods such as pasta , rice, noodles, baked beans pulses (beans, peas, lentils), bread unsweetened breakfast cereals, potatoes and sweetcorn. Peaches apricots and

bananas are excellent choices in fruit.

On match days fat and protein intake should be restricted and an easily digested pre-match meal eaten about three hours before kick-off, with a high protein snack consumed 90 minutes later. Your stomach should be practically empty come game time. For example,baked potato, pasta or rice with a low-fat sauce or breakfast cereal with low fat milk or banana sandwiches are all foods that are not too bulky and easily digested. For a high packed carbohydrate snack try toast (or muffins) with jam or honey, sweet jelly or unsweetened cereal. Drink orange juice with the meal and the snack. Do not eat doughnuts, potato chips, nachos or hot dogs before a game. These food will only hinder your performance on the pitch.

After the game, you should have a sweet snack and replenish your fluids. Fluid replacement is probably the most important nutritional concern for a soccer player. During a game your body looses its fluids through the skin and the lungs. If this fluid is not replace at regular intervals during and after the match and training, you can become dehydrated. The best way to prevent dehydration is to maintain body fluid levels, by drinking plenty of water before during and after the training session or match. Be mindful that thirst is not an indicator of how much body fluid you have lost. Remember don't become obsessed with dietary fads. Maintain a balanced varied diet with plenty of fruit and vegetables. I know that it can be hectic out there and sometimes you just don't have the time, but stay away from prepared and frozen meals. Fresh is best! This coupled with an active lifestyle is a key to a successful career and a healthy life.