All soccer players should be consuming an abundance of carbohydrates to meet the high physical demands of their training, and yet research shows that an alarming number of soccer players do not consume enough in their daily diet. In fact, the numbers show that soccer players notoriously under-fuel their bodies (don’t eat enough total calories) for their energy needs, which leads to a whole host of longterm health issues (especially for youth athletes). But that is a whole different issue on its own!
Carbohydrate is every soccer player’s main source of fuel that will keep them going for the entire 90-minute game. Not consuming enough carbohydrates can lead to fatigue, reduced playing performance, poor post-game recovery (soreness & muscle weakness), and potential for injury and/or illness. In fact, experts report that soccer players that begin a game with low muscle glycogen stores (stored carbohydrates in the muscles used for fuel) will cover less distance and will run at slower speeds than their teammates with adequate glycogen stores. This is particularly apparent in the second half of the game when games are either won or lost due to fatigue.
It is very important to include carbohydrates in each meal, with extra attention paid to pre-training or pre-game meals. So let’s focus on getting those carbs on the plate…what should we choose??
Well, most of us immediately picture a bowl of pasta or a delicious bagel when we hear the word “carbohydrate” but there are many other wonderful options to choose from and when combined will help ensure that your athlete is adequately fueled and prepared to play. Diversity is helpful to keep meals interesting and to ensure that a wide variety of nutrients are being consumed. It is also perfectly acceptable to allow your athlete to eat the same meal before each game if they have found foods that provide energy and won’t upset their system. For example, my son (13yo) has found that an English muffin with peanut butter (or sometimes just butter) and orange juice is a good pre-practice meal that won't weigh him down or upset his digestion. He eats this before almost every practice because he can count on it and he is fueled for the entire session. Above all else, keep it simple and stay consistent.
Here is a short list of some delicious sources of carbohydrates (not exhaustive). Let these carb-focused foods be the foundation (60-75%) of your athlete’s meals. Some of the foods below might be best saved for the post-game meal to prevent digestive discomfort (beans, dairy, etc.) during the game. Mix and match and let them have fun with it!
Whole grain breads & pastas
Tortillas
Potatoes, sweet potatoes & squash
Rice: brown, wild, jasmine, white, basmati
Grains: quinoa, farro, oats, corn
Fruits: banana, blueberries, grapes, apples, oranges, mango, pineapple, watermelon (some of these might be best as juice before a training)
Dairy: yogurt, cheese, chocolate milk
Beans, lentils, chickpeas, and green peas
Vegetables: green beans, corn, tomatoes, artichoke, carrots
Dessert: cookies, cakes, candy
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