10 nutrition rules, soccer players should live by

Sports & Recreations March 10, 2016 , by admin Comments Off

Nutrition is a large part of player development. It is known that proper nutrition, leads to better performance. Here are the 10 nutrition rules that soccer players should live by;

Stay away from processed foods – Opt for foods that our least processed like fruits, vegetables and high fibre carbohydrates. They will give you the energy you need and not slow your digestion.

Eat the rainbow – Go for a wide variety of fruits and vegetables, as they will provide you with a variety of nutrients.

Lean protein – Try to eat lean proteins at every meal. Good options are chicken, eggs and fish.

Include healthy fats – Fats such as olive oil, avocado oil, nut butters, fish, flaxseed oil, will give you energy and help your body recover faster.

Breakfast is a must – Eat at least 30 minutes from the time you wake. This will jumpstart your metabolism and give you more energy throughout the day.

Eat 6 meals a day- Eating smaller meals, evenly spread across the day, will help digestion and increase your energy levels.

Hydrate – Drink at least 3 litres of water a day. Stay away from energy drinks and sodas which are high in caffeine and sugar.

Post workout recovery – To ensure you recover faster after a workout, have a meal or a protein shake soon after your workout.

Supplements – Before you buy a supplement, check with your doctor if it is necessary. Always choose to fuel first and supplement second.

Sleep – Aim for a good 8 hours of sleep daily.