FUTSOC Nutrition Protocol
Two to Three Days Before Games
Pregame foods should be high in carbohydrates, which provide your body with nutrients. They should also be low in fat and protein, which are more difficult to digest. In the two to three days before a soccer game, you should consume five to six grams of carbohydrates per kilogram -- or 2.2 pounds -- of body weight, per day. So if you weigh 165 pounds -- approximately 70 kilograms -- you should consume between 350 and 420 grams of carbohydrates daily. Good sources include pastas, noodles, rice and bread. Approximately 65 percent of your calories should come from carbs, with 20 to 25 percent coming from fats and 10 to 15 percent from protein, so include meats, fish, nuts and oils in your diet.
What to Eat:
Below are some essential nutrients which players need, as detailed by the fa.com:
Simple carbohydrates: found in sweets, cakes, soft drinks, jam
Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit
Saturated fats: found in butter, margarine, cheese, pasties
Unsaturated fats: found in sunflower oil, salmon, nuts
Protein: found in milk, chicken, eggs, fish, yogurt
Vitamins and minerals: found in fruit, vegetables, dairy products
Fiber: found in seeds, peas, beans
Water: found in foods, drinks, formulated sports drinks.
Breakfast
Low-fat milk
Pancakes
Potatoes
Fruits
Yogurt
Bagels
Juices
Low-fat cottage cheese
Egg whites
Bananas
Lunch
Fish (fatty fish that is rich in omega-3's)
Pasta (whole gain pasta is fine as well)
Variety of breads (multi-grain)
Soups (watch sodium content)
Salads (without dressings)
Dinner
Chicken (without the skin)
Other lean meats (not fried)
Rice (try to eat paddy or rough rice)
Vegetables (paprika, tomatoes,
cucumbers, sweet potatoes, spinach)
Energy
Soccer players need energy, which is most commonly found in carbohydrate. This should account for nearly 70% of a soccer player’s diet, which many fail to realize. The optimal carbohydrate calorie intake for a player is 2400-3000, but many players fail to get near this, meaning their glycogen levels are sub-par. Those who start a game with low glycogen levels can struggle after half-time because they have little carbohydrate left in their muscles by the time the second half starts.
Good carbohydrate intake can be achieved by snacking throughout the day, rather than three regular meals, and it is particularly beneficial to refuel just after training or a match to replenish the energy stores in the muscles. Bananas, muesli bars, crumpets, bagels, low fat rice pudding, yogurts, milkshakes and fruit are just some of the snacks that are high in carbohydrate but low in fat. A healthy diet means a player has the possibility to recover more quickly from an injury. Villarreal club doctor Hector Uso told uefa.com what he believes are the ideal meals for a young player to eat before and after a match.
Pregame Foods
Good sources include pastas, noodles, rice and bread. On the morning of a game, include carbohydrates from sources like cereal, toast or bagels. High-carbohydrate snacks like graham crackers, fruit and muffins can be eaten approximately two hours before a soccer game. Carbohydrates should be avoided one hour prior to the game because they will increase insulin levels, which can make you feel sluggish. At the beginning of the game, get a quick energy boost from carbohydrates in the form of sports drinks, fruit, bread or oatmeal.
Postgame Foods
During the cool down after a game, you need to begin recovering carbohydrates and fluids. Sports drinks provide both of these as do beverages with high fructose corn syrup. Eat a small snack such as a muffin or fruit. After a game, immediately replenish your body's fuels. The main fuel you need to replenish is glycogen, which is found in carbohydrates. Try to consume a meal consisting of 50 grams of carbohydrates in the two hours following a game. Good foods to eat include pastas, rice, noodles, bread, potatoes and baked beans. You should also include proteins and fats with this meal, in the form of meats, cheeses and nuts.
Food Over Next 24 to 48 Hours
According to Duke Sports Medicine, do not try to replenish all of your carbohydrates immediately after the game but spread them over the following days. Over the next 24 to 48 hours, consume 3 to 5 grams of carbohydrates per pound of body weight. Include foods like bread, pasta, oats, beans, parsnips and sweet corn. Fruits like apricots and peaches also offer high levels of carbohydrates. Also include fats and proteins, with fish, meat and dairy products