Do you want to be a famous soccer player someday? Well, if you want to be one of the big boys, you must prepare yourself for the next try out. If you’re thinking that your figure or body built is enough to join your soccer team, well think again.
Soccer, unlike any other sports, has physical demands with the players. A great body is not enough if you’re not meeting your nutritional needs that will keep you active and sharp during the game. A healthy and low-fat diet with a perfect balance of carbohydrates and proteins is every soccer player’s secret to success.
Let’s do a rundown of what soccer players should eat.
Caloric Intake for Everyday
As an aspiring soccer player, your calorie intake depends on the level of your training and the position you are planning to play. But in general, you have to consume about 5000 calories a day and according to the American Dietetic Association, you have to consume more than 2.7 grams of carbohydrates per pound of body weight a day.
For extreme training, your body might need 3.6-4.5 grams of carbs per day and consume 0.6 – 0.8 grams of protein per pound of your body weight a day. Like any other athletes, you have to watch your fat intake. Although healthy fat is critical to keep your body functioning well, a daily intake of 0.45 grams of fat is essential.
With the game of soccer, your most important source of energy is carbohydrates. It’s so essential that 60 percent of your caloric intake should come from carbs. What are the sources of carbohydrates in food? You can get it from whole grain bread, fruits, and pasta.
You are aware that proteins can help build muscle but it can do more than that. Protein can make carbohydrate digest slowly for that long lasting energy when they are eaten together. You can get protein from turkey, fish, beef, milk, cheese, and eggs.
If you are going after your dream if being a successful soccer player, your diet should only include a small level of fat because it can increase your chance of attaining gastrointestinal issues. It is greatly advised that you only consume 30% of your daily calories that come from healthy fat sources like seeds, canola, olive oil, and nuts.
Ideal Meal for your Try Out!
Before your much awaited try out, it is advised that you stay away from fatty foods and focus on foods that are high in carbohydrates and protein. Here are some of the examples of a try out meal like, turkey sub with fresh salad and yogurt, ham and fruit, waffle and egg, salad and fruit. These meals will provide you with the energy you need for your soccer try out and hopefully it can get you ON the team.