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What Do Great Soccer Players Eat

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IMPORTANCE OF FOOD

Hours spent on the field and investment in intense trainings are meaningless if you don’t have enough energy because of incorrect diet.

“You should pay attention to the food same as every other aspect of game”, says sports nutritionist Gevin Elinson.

Maybe you don’t play soccer like Mesi, but you can take his nutrition tricks and habits.

 

WHAT TO EAT ONE WEEK BEFORE GAME ?

The timing for consuming right quantity of carbohydrates for the game is much more complex then pasta with tuna night before important game: perfect body optimisation for 90 minutes game, means taking care during 24 hours.

Sports nutritionist Mel Louvel, who was working with British international soccer players, also with British rugby team, recommends exhaustion of your carbohydrates stocks in early part of the week and gradually increase the input of carbohydrates till the big game day.
what do soccer players eat

SOUP- TWO OR THREE DAYS PEFORE GAME

Soup is the right choice for hydration. Elinsonrecommends especially the soup Tom Yum: “ It has a lot of chilli, turmeric and ginger, which gonna help to reduce the blood, and faster will reach in your hole body, bringing more oxygen to your cells.”

 

FISH AND CHICKEN ON THE DAY BEFORE GAME

Meal night before the game is very important. “ Eat more carbohydrates than usual, but don’t eat too much”, says Louvel.

Fish or chicken with sweet potato or stuffed potato, and some vegetables is a really good choice. Don’t eat something heavy for your stomach that needs long time to process.

 

AVOID CORN PRODUCTS AND FOOD HIGH WITH FIBER 6 HOURS BEFORE GAME

“ Avoid corn and corn products, because they can lead to intumescence”- recommends Louvel.

Also avoid food high in fiber, because they need long time for processing in the stomach.

Try to mix a little bit of proteins and oatmeal with goat milk, or combine omelette with fruit salad for good balance of carbohydrates, proteins and fats.

 

KINOA WITH CHICKEN AND VEGETABLES OR TUNA STUFFED POTATO 4 HOURS BEFORE GAME

It is always good idea to have a meal that you can take with you easily, if you travel to another city for the game.

Louvel’s favourite is kinoa with chicken and grilled vegetables. Prepare the meal night before a game, because the worst thing can happen is to be stuck on a bus stop looking for something to eat.

Also good idea is potato stuffed with tuna or salmon. The most important is to watch out on entry of starch carbohydrates, and keep the entry of fats on minimum.

 

TROPICAL FRUIT 90 MINUTES BEFORE GAME

Your last meal before game should be 75-90 minutes before showing up on the field.

“ Tropical fruit like mango, papaya, pineapple and banana, are excellent choice for last snack before game, because they contains high amount of fibers and doesn’t have a lot of sugar”, says Elinson.

Too much sugar can cause lethargy due to oscillation of sugars in the blood, so avoid sports energy drinks right before a game.

 

RECIPE FOR RELAXING THE NERVES

If you are nervous, the best solution is a liquid meal. Louvel recommends to mix 25g oat flakes with 500ml soya milk, one or two measures powder proteins, half banana, few walnuts and one spoon honey.

 

GOOD LUCK ON THE GAME !!!

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