Nutritional Information

Energy

What is energy?

Energy is used for:

-Training
-Matches
-Living, breathing, thinking, going to school, sleeping!

Energy Sources:

-Carbohydrates (best for soccer training and matches)
-Fat (limit your intake of this)
-Protein (good for recovery and muscle growth and muscle repair)

You get energy from:

-Food
-Drinks

Good Foods

Carbohydrate

Purpose: limited store in your body, during a match you can use up to 70-80% of your body’s carbohydrate stores, so you need to replace this. Your diet should be high in carbohydrates.

Sources: pasta, rice, potatoes, fruit, vegetables, bread, cereals, baked beans, bagels

Protein

Purpose: important role in muscle structure and repairing any damage to muscles. It’s also important for growth and development. Try to consume a protein snack after training and competition.

Sources: chicken, fish, tuna, milk, cheese, yogurts, eggs, beans, lentils, tofu, cottage cheese, fruit smoothies, milk shakes

Calcium

Purpose: builds bone and teeth, healthy nervous system

Sources: milk, yogurts, nuts, sardines, cheese

Iron

Purpose: transports oxygen to muscles during exercise

Sources: beef, liver, wholegrain cereals, dried apricots, figs, prunes, raisins, dark green leafy vegetables

Vitamin C

Purpose: healthy immune system, maintains healthy tissues and bones

Sources: orange juice, strawberries, kiwi fruit, broccoli, oranges

Vitamin D

Purpose: builds strong bones, helps to absorb calcium

Sources: oily fish, fortified breakfast cereals, eggs, sunlight

Vitamin E

Purpose: antioxidant-helps the immune system

Sources: oily fish, nuts, seeds, avocado, egg yolk

Pre-Match Meal

Here are some tips on what to eat before the big kick-off.

-High carbohydrate, low fat meal

-Aim to have your main meal 3-4 hours before kick-off

-Eat familiar and easily digestible foods

-Experiment before training to find what you like

-Stomach problems during exercise may be reduced with low fiber or liquid pre-match meals

-Eat and drink snacks/fluids up until kick-off

Tips for Players

-Include one portion of fruit with your breakfast every day

-Eat at least one handful of berries or citrus fruit every day to boost your immune system

-Limit fried or fast food to once per week or less

-Pack a snack to eat after every training session or match

-Stay hydrated, always carry a water bottle