The

importance of
NUTRITION

The importance of Nutrition:

A good diet wont turn you into Superman but it will make sure that you play to
the best if your ability throughout the whole match because:

Energy stores will be high enough to last the full 90 minutes

Concentration will be better
There will be less chance of getting injured

How tired you are depends not only on your fitness but also on what food and
fluids you have taken. Scientific studies show that players who eat a good diet
for energy run longer, sprint more, keep their concentration longer, and are less
likely to get injured.
The Basics
Having a good diet for soccer is based on three things:

1.

Eating a lot of high carbohydrate foods

Drinking plenty of fluids
Easting a balanced diet
High-Carbohydrates foods:
Your body has two main sources of energy. First Carbohydrates (used during
hard and easy exercise) and fat (used only during easy exercise). Your body
contains only small amounts carbohydrate stores and these are likely to run
out near the end of the match. People who eat more carbohydrate in their
diet store more in their body. So the more carbohydrates you eat the more
energy youll have.

2.

Fluids
Just as important as eating plenty of carbohydrates is keeping yourself well
hydrated with fluids, In a match you can lose 1-2.5kg of body weight from

Breakfa
st
EXCELLENT
Toast and
Jam
Baked beans
Cereal and
skimmed
milk
Fruit or Fruit
juice

Most
important
Breakfast
meal of the
day

GOOD
Lean ham
or lean
bacon
Muffins
Eggs
Yoghurt

BAD
Sausages
Streaky
Bacon
Fried bread
Hash browns
Cheese

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m
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Lunc
h
EXCELLENT
Baked Potatoes
with tuna, baked
beans, or
spaghetti
Turkey/ Tuna
Sandwich
Pasta and sauce
Salad
Fruit
Yoghurt
Fruit Juice

BAD
Cheese
sandwich
Sausage
rolls/patties
Bacon
Burgers with
fries
GOOD
Fried chicken
Ham/egg
Pizza
Sandwich or
Fried eggs
baguette
Jaffa cakes
Low fat crisps
i.e. Walkers,
French Fries
Pancakes
Cakes, biscuits
ds are
o
o
f
t
en
Excell
d
fat an
n
i
w
d
lo
a goo
n
i
a
t
n
co
of
source drates!
bohy

Dinne
r
EXCELLENT
Chicken (fillet,
no skin, boiled
or oven
cooked)
Fish (not in
batter)
Baked, boiled,
or mash
potatoes
Boiled rice
Pasta
Bread roll
Salad

GOOD
Boiled ham
Grilled pork or
lamb
Grilled lean
steak
Pasta bake
Lasagna (low fat
cheese and lean
mince beef)
Spaghetti
Bolognese (lean
mince beef)
Cakes
and
Important
biscuits

BAD
Cheese
burgers
Pizza
Bacon
Sausage
Fried chips
Fried rice
Chinese
Fast Food

to
keep fat intake
low!

Snack
s
EXCELLE
NT
Fruit
Cereal
Pasta
Beans on
toast
Sandwich
es

GOOD
Chocolate
Yoghurt
Nuts
Cheese
Noodles

BAD
Crisps
Pasties
Cakes
Sugary
sweets
Burgers

that
s
k
snac fat
t
a
E
w in
o
l
e
n
ar
gh i tes
i
h
and hydra
o
carb

Fluids

EXCELLEN
T
Water
Fruit juice
Sports
drinks
Skimmed
milk

BAD
Fizzy drinks
Alcohol
GOOD
Whole milk
Cordial
Milk shakes

r
ate out
w
ing flush dy
k
n
i
o
Dr help
eb
h
t
n
ca ns in
i
tox speed fter
and very a
o
rec ity.

L
A
E
M
N
I
MA hrs beforetch)
*(3-4 g or ma
in
train
EXCELLENT
Chicken
Steak (grilled)
Spaghetti
Rice
Vegetables
Potatoes
(baked/
boiled)
Baked beans
on toast
Sandwiches

BAD
Pasties
Sausages
Fried
foods
Burgers
Cheese
Bacon

SNACK a
fter
*(immediately a
Se/ training)
gam
EXCELLEN
T
Fruit
Chocolate
bars
Milkshakes
Sports
drinks

BAD
Bacon
Sausages
Fried Foods
GOOD
Sandwich
(lean meat)
Cereal
Yoghurt
Meringue