Soccer or as we like to call it “Football” (yes, that’s the correct term, don’t fight me on this) is one of the best things on earth for me. I remember every freaking four years staying up till 4 in the morning to watch FIFA, waiting to see my favorite teams hit the field (yes, my favorite was Brazil, very typical). I used to sit with my brother and sisters, munching on potato chips and junk food whilst the game went on. Of course, Ronaldinho didn’t munch on carby potato chips before his big games so that begs the question: What is the meal plan for soccer players and routines look like?
Ideal Meal Plan Soccer Players:
The ideal meal plan for soccer players need to be loaded in energy. All that kicking spherical objects in the sun
The first and foremost is, of course, Carbohydrates. These come in three major forms -- monosaccharides, disaccharides and polysaccharides. Monosaccharides include your glucose, fructose, galactose etc -- these are your simple sugars, designed to directly dissolve into your bloodstream and provide with temporary albeit strong burst of energy. Found in foods such as sugars, sodas, jams, and cakes -- these aren’t good for your body. Sure, they’ll help you when you’re in a pinch, cramming for an em but to be a real athlete -- no. Just stay away from these as much as you can. What will really serve you is your di and polysaccharides -- these are long chained sugar, namely sucrose, maltose, glycogen, and starch. These take longer to break down in your body, thus providing you with sustained levels of energy as you play through your game. These can be found in most whole foods such as pasta, rice, bread, potatoes, cereals, and fruit. Go for the organic, whole-grain variety for maximum health benefits and stay away from white refined sugars or bread -- these add up to more simple sugars than you’d think. Studies show that around 70 % of a player’s diet should come from carbs. They should also count for about 20 calories per pound of body weight. That’s about 2400 to 3000 calories per day. If you really need that burst of energy, opt for milk or a banana. Better go buy a pasta strainer right now if you’re serious about your performance!
After carbs, proteins are
Fats- unsaturated, monounsaturated and polyunsaturated are the other essential
(note: the writer does not endorse full jar peanut butter consumption in any way, shape or fun. Though, she will attest to the fact that it is a very fun activity)
Vitamins and Minerals :
Vitamins and minerals are integral in any body’s needs to prevent diseases of deficiency, prevention and strengthening methods of the immune system. These deficiency diseases include scurvy -- a dental gum disease that causes bleeding and pain, rickets -- a considerable weakening of bones and joints and even semi-blindness with a Vitamin A deficiency. These can be prevented with consuming VItamins C, A, D, B, E, K etc. These come from sources such as carrots, potatoes, spinach, leafy greens, nuts etc. Vitamins are also needed for their roles in converting food to energy, in bodily chemical reactions and in electronic signals in neurons. The body needs at least 30 vitamins and minerals that need to come from the diet as the body cannot make this on its own. Though required in small amounts, vitamins need to be a part of your diet as they are as essential to prevent damaging diseases. Minerals such as calcium, magnesium, potassium, selenium, folic acid etc are all essential as well and should be kept in the meal plan for soccer players. From an early age, we are told to drink milk to increase calcium in our bones. This is solid advice as our bones requires calcium and its other mineral friends to stay formed. Most of our bones are essential made up of calcium, phosphates and collagen. As well as bones,
Let’s watch a video on Meal Plan for Soccer Players :
Making sure that all these components will have you well on your way to achieve the performance goals for your Soccer dreams. Cooking well yourself and knowing what goes into your body is important, not just for any aspiring player but for every human. Keep these reminders in your head and soon your body will glow with health!