8 Nutritional Tips to Improve Performance
Get Enough Sleep – Soccer Player Performance
A lack of sleep can affect your work, your school, your family, and even how you act at school or work. Try and get a minimum of 8 hours sleep a night, if you are at a football club or academy , a quality sleep will increase the mental ability, encourage you to perform at your best, and make you less likely to be sick or injured, if you are sick, tired or injured your performance will be decreased.
Eat Smart -Like a Soccer Pro
There are certain football foods that are great for your football training and they are high in protein and nutrients. Not only will they help you perform better on the soccer field, but they will also improve your overall health. Fish is one of the best foods to boost your football performance during your soccer game or at your soccer academy. There are different types of fish, the fatty ones are very good for your skin and energy levels. Other varieties of fish are also packed with omega-3 fatty acids which are great for mental clarity, hydration, and proper brain function. Other fish like tuna and salmon are also packed with protein, vitamin D, and many minerals. Avoid Red Meat Red meat is known to cause inflammation in the body, not only will it impact your physical performance, but it will also impact your mental health.
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Drink a Lot of Fluids
Drink a lot of water, and try to maintain hydration throughout your day,” the football pros say. This will keep you fresher on the pitch, the team suggests. “You should drink 8 cups of water a day. In addition to water, try other sports drinks like Gatorade, electrolyte drinks like Pedialyte or Powerade.
Eat Carbs – Go the extra yard
Some foods are naturally rich in carbs like potatoes and brown rice. There are also great carbohydrates available at fast food and restaurants. The right mix of carbohydrates in your diet is key to getting your body moving, and helping you run, play, and sprint from longer on the football pitch. Couple that with high protein, as this will give your muscles all the fuel they need to go for a long time without needing to replenish. Go for at least 50% of calories from fat, 20% from protein, and 40% from carbs. Get Protein in Every Meal High protein is an absolute must when it comes to performance, so try to get as much protein as you can in the form of lean meats, eggs, and fish. Eggs and fish are very high in protein, and low in saturated fat. The more the protein, the better.
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Eat Enough Protein
Protein is a must, as you need to create that muscle mass needed for you to last 90 minutes or a soccer game or soccer trial. You’ll also want to eat as much in the morning as you can, as you won’t want to go to the gym and cut your energy before the game starts. It’s not that your body doesn’t need it, just you don’t want to burn out and not have enough energy. It’s also recommended that your protein intake should be between 1.8 to 2.0 grams per kilogram of your body weight. It’s not just about losing weight though, protein is incredibly good for your muscle strength and for keeping your metabolism working. Have Good Carbs The carbohydrates are also important as, just like in a normal diet, it’s carbs that are the best thing to give you the energy to carry on playing your game.
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Eat Healthy Fats
Eat healthy fats like oily fish, nuts, and seeds to help you in your soccer performance. Fish oil supplements can also provide the best omega 3 fats. Get Enough Saturated Fat Fat, the essential fat in the diet is recommended for overall health and for a soccer player. The good quality of saturated fat will make sure that the levels of cholesterol and heart disease are at their lowest. And then, the most important form of saturated fat is found in nuts. So make sure you have a few almonds and walnuts daily to make your soccer performance one of the best ever. Avocado Avocados are a staple to a soccer player’s diet as it keeps the energy level of the player high. So, make sure to have avocado every day in your diet. It will help the player’s performance in soccer a lot.
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Omega 3’s are the most important for endurance and endurance events. However, there are more benefits to eating antioxidants. Your body can make its own vitamins and minerals with foods like spinach, avocado, blueberries and papaya. You can also get more antioxidants by getting rid of any processed foods, including anything fried and or breaded. Keep Hydrated This is one of the most important things, especially when it comes to making sure the hydration level is correct. In the long term, this could actually be helping in preventing muscle cramps. The easiest way to ensure you are drinking enough water is to drink first thing in the morning. Some great ways to keep hydrated are through the use of the five-fold rule.
If you are a serious soccer player then you need to follow a dietary regimen to ensure you are in peak physical shape and ready for action. This comprehensive guide to nutrition for soccer players and the best soccer supplements is definitely something you need to download, share and use as you become a top-level athlete and play at the highest levels.