Nutrition and Soccer

 

For the general population, it is easy to summarize the key to good nutrition. One simply needs to consume a balance of nutrients from a variety of healthy foods to meet, but not exceed, daily caloric needs.

However, if you are a soccer player, that formula will only get you so far. Due to the need for immense strength, short bursts of power, and the ability to bounce back from heavy blows, soccer players require a more specialized nutrition plan to excel on the field.

This plan should work in conjunction with a strength and conditioning program to build lean muscle mass. You need to focus on finding the right fuel to prepare for and recover from practice and games. And it must take into account individual needs: a quarterback, for example, needs a different nutritional strategy than the center he aligns with.

But before we get into many of the specifics behind fueling football, it's important to understand the basics first. On the field, you need to know how to catch the ball before you can learn to perform hooks, dips, curls, and pole routes. In this chapter, we will explain general nutritional game plans for athletes, preparing you to understand how you specialize in certain positions and times of the year.

Food as energy

To be successful as an athlete, your body must continually receive food energy, called calories. If your calorie intake exceeds your needs, you will gain weight and body fat, making you feel heavy, playing slower, and increasing your risk of injury. If your calorie intake doesn't meet the demands, you won't be able to maintain your muscle mass and speed, and your recovery will be slow and incomplete.

The amount of calories required to maintain a certain weight varies greatly between people. For example, a 220-pound high school fullback who is still growing would need between 4,000 and 5,000 calories per day, in season. His 45-year-old 140-pound mother, whose only exercise is cheering loudly during soccer games, would need less than half her son's calorie ทันผลบอล.

There are four basic reasons why nutrition is important to athletes:

• As a source of energy

• To build lean muscle mass

• To achieve the ideal body composition

• To help you stay healthy and reduce injuries.

As a serious athlete, you are asking your body to do a lot. Just as a race car needs the correct type of fuel to maximize its effectiveness, so does an athlete. You need to understand and think about what you are putting into your body if you want it to achieve optimal performance.