Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit. Luckily, more and more studies are starting to come to show that saturated fats are not the problem. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Speed squat – 3×12 Dumbbell side lunges – 3×12 Leg extension – 3×12 Leg curl – 3×12 Stiff leg dead lift – 3×12 Calf raises – 3×15. nutrition and performance. The calorie you need in your meal varies from one person to another depending on your weight, mostly soccer players need about 500 to 600 calories. Incorporating protein, carbohydrates and a hydration plan in your diet can keep you fueled for top performance. coconut oil. Meals for Soccer Players. Even if you’re not a professional footballer, you can still eat like one. Eat 22-24 calories times your bodyweight in pounds. A soccer players diet should contain carbohydrate rich foods as they provide 40-50% of energy. To round it all off, lets look at an example of what a 175 lb soccer player should be eating on an intense workout day. While this list cuts out most of the carbohydrates you’ve been eating your entire life, e.g. Let’s look at how your 3,500 to 4,500 calorie diet should be constructed by in terms of macronutrients. The most important thing for soccer players is making sure you are giving your body the fuel it needs to work every single day at high-intensity levels. Doing so, allows the footballer to play at his or her best. Fish, along with other seafood (shrimp is protein packed). The weight training session should be done with two minutes between exercises and one minute between sets to keep up the tempo and the heart rate of the soccer player. Grab-and-go snacks of just a bagel or a banana should get balanced with some protein — but is hummus or soymilk readily available? If we talk about star’ nutrients in terms of fuel for football it would be carbohydrates. I recommend getting your carb intake at dinner after your day of hard work. First, lets start off with where you should NOT be getting your carbs from. Rice, bread, pasta, potatoes, cereals, fruit, spaghetti, lasagna, baked beans, peas, lentils, sweetcorn, unsweetened cereal and other grain products. A sure fire way of minimising the time you spend recovering and instead maximising your performance is dietary choices. Dinner: Vegetable soup, omelet, rice, and apple pie. Besides playing soccer itself, diet is the most important aspect of a soccer player’s game. You as a player not only need to focus on strong legs but your shoulders and back as well should be strong to win the battle against other players. They have recently replaced fats as the “evil” macronutrient ever since that guy Atkins decided that they are the enemy. You should use heavy weights for back and bicep to promote strength increases and also balance the chest and triceps. As a soccer player, you need to eat right to play … Fill the rest of your calorie needs with healthy fats. By: Brian East Dean . But I’ve got a question. Besides playing soccer itself, diet is the most important aspect of a soccer player’s game. To maintain body weight and muscle mass, it's important to eat enough calories from healthy foods. A soccer player’s diet mainly needs to consist of: Simple carbohydrates: found in sweets, cakes, soft drinks, jam. It’s simple, soccer demands energy from your body and what you eat decides what kind of energy you are giving your body, and what you put in your body can affect every aspect of your game. A soccer player’s diet can relate to me because this is some of the types of food me and my teammates take before training or playing a game. Diet & Nutrition Tips for Soccer Players. You said that in the leg day 1 minute between sets and 2 between exercises is enough. What does a pre-game meal look like on a competitive soccer player diet? Renpho Vs Weight Gurus, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Every player is different, and there is no single diet that meets the needs of all players at all times. During this time, the athlete is continuously moving, running and sprinting. These are saturated fats that have been chemically altered to fit specific needs of the food industry, such as having a high melting point, smooth texture and being reusable as a deep-frying oil.