FEATURE: SDA SDA FUEL FOR SOCCER TRAINING DIET FOR SOCCER endurance, speed, skill execution and • Bowl of muesli with yoghurt decision-making. and berries A general healthy eating pattern helps • Pasta with beef mince in to support the needs of fi t, energetic Having fl uids with all meals and snacks, tomato-based sauce and lean player. Nutrition plans should carrying a water bottle throughout the • Pumpkin soup served with bread rolls be based around lean proteins for muscle day, and drinking 200-600ml of fl uid • Chicken stir-fry with rice or quinoa repair and recovery, carbohydrate just before the start of training are useful appropriately timed for fuel. In addition, strategies to optimise hydration levels. Many players will also have an additional fruit, vegetables, nuts, seeds and When training, players should make small snack 1-2 hours prior to the game. wholegrains provide important vitamins use of any break opportunities to grab This is often something light that is rich and minerals, along with some healthy a drink. During intense or long sessions, in carbohydrate but relatively low in fat fats such as avocado, nuts, olive oily sports drinks can be useful as they and fi bre so it is easy to digest. and oily fi sh such as salmon. contain carbohydrate to help replace energy stores plus fl uid and electrolytes Some suitable pre-game snack Soccer players should adjust their food for rehydration. ideas include: and fl uid intake to match their training • Yoghurt with fruit salad load. For example, during heavy training Rehydrating after training is particularly • Banana and a handful of almonds periods, a diet rich in carbohydrate foods important – especially if training in hot • Peanut butter on rice cakes is important to provide adequate fuel weather or with training sessions close • Toast with vegemite and cheese to reduce fatigue, sustain performance together. The addition of electrolytes to • If solids don’t sit well before a game, and promote recovery. During lighter fl uids or consuming salty foods alongside or players are very nervous, a liquid training periods or rest days, a less fl uids (e.g. vegemite on crackers) can source of protein and carbohydrate carbohydrate is needed given the lower help with rehydration goals. such as a fruit smoothie can be energy demands on the body. a good option. WHAT TO EAT BEFORE GAMES Soccer is a professional career at an elite WHAT TO EAT AND DRINK level, however many amateur players It’s important to start matches well- DURING GAMES also have work and study commitments fuelled. Each player is diff erent, but most to manage around their soccer schedules. will often eat a pre-game meal around Players should work closely with an To manage this busy lifestyle good 3 to 4 hours before the start of the Accredited Sports Dietitian to trial nutrition habits are important and make match. This meal should contain some nutrition strategies during training and a huge diff erence on and off the fi eld. carbohydrate for fuel as well as some matches to fi nd which foods work best fl uids for hydration. A small amount for each player. HYDRATION NEEDS of protein in the pre-game meal is also useful, as it can help to prevent hunger Hot environments, combined with Fluid requirements during matches can during the game. high-intensity exercise can lead to high be considerable due to the high intensity sweat losses. Opportunities to drink of a match (further exacerbated if hot Some suitable pre-game meal ideas during matches are limited to the warm- weather). Dehydration can negatively can include: up and half time break but informal impact soccer performance – particularly • Wrap or sandwich with chicken breaks in play (e.g. injury time) can also and salad 38 VOLUME 36 • JUNE ISSUE 2018