Soccer is a high-intensity sport that requires a high energy intake before each training session or match. It is important that from lower categories to acquire healthy habits and routines and learn the importance of taking care of food in order to improve recovery and increase athletic performance.
Therefore, the following guidelines should be taken into account in the meals prior to each training session and match.
– Choose food low in fat and fiber to avoid possible intestinal discomfort, thus moderating the consumption of vegetables the same day.
– To prioritize the consumption of foods rich in carbohydrates such as pasta, rice…
– To complete with protein of animal origin, egg, lean meat or fish low in fat.
– Do not improvise before a match or try new foods in the hours before a match.
– Eat calmly and chew your food very well to promote good digestion.
Tip: The last important meal should be 3 or 4 hours before the match. 1 hour before the match you can have a snack such as a piece of fruit or a piece of toast with turkey. These foods rich in carbohydrates will help us to refill our “fuel” deposits.
Carbohydrates provide the body with glucose, which is converted into energy, which in turn is used to maintain bodily functions and physical activity. These form part of muscle glycogen. It seems that muscle glycogen is the most important source of energy for soccer players and people who play sports.
TIP: Prepare your body from the week before a competition! Don’t wait until the day of. From days before the body has to stock up on everything it needs to be at 100% for the big day!
Hydration is essential both before and during the sport and it will be important to take advantage of the moments of rest to hydrate, leaving aside the use of sports drinks if it is not essential and not wait to drink until you are thirsty, which will be indicative of a state of dehydration.
Finally, once the training/match is over, it will be important not to forget a good recovery to replace the lost energy, being important to take into account the following indications:
– Opt for foods rich in easily digestible carbohydrates: pasta, rice, potato….
– Nuts or cereal bars are allies in fast muscle recovery.
– Ripe bananas are great for replenishing the potassium we have been losing.
– Dairy products, which can be used in combination with fruit to prepare homemade shakes.
The WOSPAC Academy has its own residence with its own Restaurant for athletes, which adapts its offer to all types of sports and training. WOSPAC, together with the requirements of the families, adapts its menus to each athlete. Whether due to food intolerances, allergies, religion or culture, each player has everything necessary for a 100% nutritionally complete diet.
