| NJ SPORTS TRAINING |
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Fitness-Nutrition
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For you to play your best and be at your best for matches, it is important that you train and work hard. But it is important to remember that training hard every day without adequate rest is not good preparation and can lead to over training and injury. Even fit, professional players, need rest and recovery after matches and training sessions. Ignoring strains, tiredness and stiffness can lead to overtraining and injuries.
Remember also that diet on a recovery day is important. If you feel very tired and jaded, you may need to replenish your energy stores and meals with high carbohydrate content are important.
Some Simple Nutritional Tips
1. Carbohydrates!!
Athlete performance in all sports is dependant on a diet that is rich in carbohydrates. As a soccer player it will improve your running performance and stamina on the field. The more carbohydrates a soccer player eats, the longer a player can perform at a top level.
The recommended time for consuming a large portion of carbohydrates is not the day of a match, but the day before. Most coaches, players and parents go by the old myth to prepare high carbohydrate meals the day of the game.
2. Protein Still Matters
After starting with carbohydrates it is only appropriate to mention protein. Protein is very important in your diet as a soccer player. A little protein a day helps to restore new fuel in the muscles fast and allowing you to perform at maximum level when your body needs it on the field.
3. A Lot of Fluids Never Hurts
Most athletes do not like water. It seems like we have it all the time and there is no taste. Unfortunately, we all need to consume a large amount of water. Luckily today there are many flavored drinks to help with the unbearable bland taste of water. Whichever route you may take it is recommended that you drink fluids in these amounts listed below:
Before the match: 16oz – 20oz water 2 hours prior
During the match: 7oz – 10oz of Gatorade or similar every 15-20 minutes
After the match: 20oz of water
These liquid amounts could vary during the weather condition in which you play. During the summer and warm times you will need more water.
Overall, it is very important for soccer athletes to maintain a well-balanced nutritional regime during the season. You will see great results on the field!
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