Fat
Soccer players burn a lot of calories but fat should still be minimized in
the athlete's diet, mainly because it is not an efficient provider of energy.
Although there is a lot of energy stored in fat, in long duration sports, like
football, the body fuels itself mainly from Glycogen (found in carbohydrates)
Carbohydrates
Complex carbohydrates fuel the body most efficiently in prolonged physical
activities such as soccer. As with other aerobic sports, the ideal meal for a
footballer should be rich in carbohydrates. Before matches or important events,
it is recommended to increase carb intake and decrease proteins. Flour and
starch-based foods are a good source of complex carbs.
Examples:
bread, potatoes, pasta, cereal, low-fat dairy products
Proteins
Proteins are essential for the regeneration of muscles and tissue. It is
important to regularly integrate Protein into meals, but the amount must be kept
it in small portions. Not more than 10% of all calories in your diet should come
from Protein. As mentioned above, carbs are the primary source of energy for the
body in soccer whereas protein is used for cell replenishment. Pre-game meals
should not contain much Protein.
Examples:
meat, eggs, nuts
Water & Sports Drinks
During matches or practice, your body will lose a lot of water. To keep it
hydrated it's important to drink water frequently in small portions (even when
you don't feel like it) Many sports drinks have flooded the market in the past
few years. They contain carbohydrates and claim to potentially improve your
performance. In practice, sports drinks would have the same effect as water, if
the player using them is following a good diet.