Eat like a pro soccer player in regards to foods and drinks to intake. The older you get the more athletes should realize how important eating healthy is. Your muscles will perform better when you eat the right foods. For instance, eggs and chicken will give you protein to protect your muscles. In addition, you need carbs for energy, therefore pasta or rice. Below you’ll learn the best foods to eat for each meal.
Difference from pros vs youth
Pro players play their games in the evening. This means their pre-game meal will be different from having an 11am game.
Youth players often have matches in the morning…
When you have 8am games there won’t be as much time to eat 2-3 hours before… Therefore, eat something light, like 2 eggs or a peanut butter sandwich. Something small that will give you good nutrition and carbs.
Breakfast of champions – eat like a pro
They say that the most important meal is breakfast…
Example plate: Eggs and fruit
Don’t eat all of this:) Choose what you like.
- Eggs (boiled, scrambled or over easy)
- Oatmeal
- Granola Bar
- Cereal (not the sugary kinds)
- Bread/Toast
- Peanut Butter
- Cottage Cheese
- Yogurt
- Banana
Meals like french toast, pancakes, waffles taste amazing, but that’s too heavy for game-day. Therefore, be disciplined and eat the foods listed in the bullets.
Before game meal
Younger players ages 7 – 15 [3-4 hours before]
Older players ages 16 – adults [4-5 hours before]
Foods:
- Chicken
- Pasta w/ Marinara or Alfredo Sauce
- Rice
- Turkey
- Tuna
- Bread
- Salad
- Broccoli
- Fruit
Hydrate:
- Water
- Sports Drink
- Cranberry juice (8 oz)
- Orange juice (8 oz)
Choose which foods you like above. You’re not going to eat all of them:)
For instance, a plate of baked or grilled chicken, pasta or rice, broccoli and fruit would be perfect.
Don’t get seconds… One plate is all you need on game-day because you want to play light – not heavy.
Eat like a pro with a Pre-Game Snack
2.5 hours before
Eat
- Granola Bar
- Power Bar
- Peanut Butter
- Banana
Drink
- Water
- Sports Drink (Summer)
- Pedialyte (Summer)
Be careful eating fruit 2 hours before a game because you could digest it too fast. In other words, you’ll end up in the restrooms during warm-up or game time.
Post-Game Meal
Eat fruit, granola bar or other healthy snacks within 30 minutes of activity.
After eating something small, follow with a meal. This will help you recover faster.
Hydrate with sports drink, water and chocolate milk.
Within 2 hours after is most important to put back the fluids you lost. The mix of chocolate and milk gives you the antioxidants to help recovery.
Eat like a pro with Anti-Inflammatory Foods
Many of the anti-inflammatory foods are yellow and orange…
The benefits are to help reduce inflammation. When you’re dealing with injuries these foods will help you recover faster.
Every hour counts when it comes to recovery.
- Fresh pineapple
- Banana
- Blueberries
- Carrots
- Bell peppers
- Walnuts
- Oats
- Avocado
In conclusion, if you learn to eat like a pro, you’ll feel and perform better because of the correct nutrients going into your body at the right time.
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