Nutrition

Soccer Nutrition

How to Eat like a Professional Footballer

What to Eat Before a Game

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Vegetarian Footballers

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Hector Bellerin

Nutrition Guides

TOP 10 NUTRITION RULES FOR FUELING SOCCER PLAYERS

1. Eat minimally processed foods. Limit foods with added sugar, trans fats and saturated fat.
2. Eat a rainbow. Choose a variety of fruits and vegetables.
3. Choose lean proteins. Have lean protein with each meal.
4. Choose healthy fats. Include healthy fats such as olive oil, flaxseed, fish, avocados, nuts and seeds.
5. Choose Whole-Grain Carbohydrates. Whole grains are rich in fiber and nutrients that fuel your body.
6. Eat breakfast every day. “Break the fast” and kick-start your metabolism with protein, carbohydrates and fluids.
7. Fuel for your training. Don’t skip meals.
8. Stay hydrated. Dehydration equals decreased performance! Women should drink approximately 2.7 liters of fluid a day, and men should drink approximately 3.7 liters of fluid and/or sports drink a day.
9. Recover. Have a recovery drink with a 4-1 ratio of carbohydrate to protein within 30 minutes of exercise. Eat a balanced meal within two hours.
10. Sleep. Get six to eight hours every night to ensure proper recovery.

Top 10 Anti-Inflammatory Foods for Soccer Student-Athletes

1. Salmon
2. Walnuts, almonds and other nuts
3. Beets
4. Berries
5. Dark leafy greens
6. Whole grains
7. Olive oil and flaxseed oil
8. Tart cherries
9. Soy beans
10. Low-fat dairy

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